WOD 10/17
Level Two
2 Rounds
1K Row
Rest 3:00
2 Rounds of 3:00 AMRAP
7 Wall Balls
7 Burpees
Rest 3:00
*During Rest, Accumulate 30 CTB Kip Pull-ups
then…
C1. Jane Fondas x:15 x3
C2. Barbell Twists x10/sidex3
C3. Supermans x10 x3
Level One
Skill
Kip Swing/Jumping Pull-upWorkout (15 Minute Conditioning):7 Rounds
5 Burpee to Jumping/Pull up
5 Wall Ball
5 Tic Tacs
100m Lateral Side
Kip Swing/Jumping Pull-upWorkout (15 Minute Conditioning):7 Rounds
5 Burpee to Jumping/Pull up
5 Wall Ball
5 Tic Tacs
100m Lateral Side
Sprint Technique for CrossFit
*Post thoughts to comments
“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie
| AM – Level 1 | ||||
| Leslie | 16:40 | |||
| Phillip | 16:10 | |||
| Mike | 16:15 | |||
| David B | 20:15 | |||
| The King | 18:38 | |||
| Eric H | 18:55 | |||
| Morgen | 18:30 | |||
| AM – Level 2 | Row 1 | Row 2 | AMRAP 1 | AMRAP 2 |
| MegO | 4:41 | 4:25 | 2 | 2 |
| Can2 | 3:35 | 3:46 | 3 | 2 |
| Janice | 4:21 | 4:31 | 3 | 2 |
| Janet | 3:57 | 4:00 | 3 | 2 |
| Jessie | 4:32 | 4:27 | 3 | 2 |
| Eileen | 4:16 | 4:10 | 2 | 2 |
| Mitch | 3:49 | 3:49 | 3 | 2 |
| Alexandra | 5:28 | 5:19 | 3 | 2 |
| Valyn | 4:58 | 5:14 | 2 | 2 |
| Jackie | 4:48 | 4:40 | 3 | 2 |
| Tim | 3:42 | 3:54 | 3 | 3 |
| JV | 4:40 | 4:55 | 3 | 3 |
| Guthrie | 3:29 | 3:32 | 3 | 3 |
| Brad | 3:09 | 3:44 | 3 | 2 |
| AJ | 3:58 | 4:02 | 3 | 3 |
| Ryan | 4:00 | 4:07 | 3 | 2 |
| E-Rod | 5:00 | 5:02 | 2 | 2 |
| Bryan | 4:29 | 4:24 | 4 | 3 |
| George | 4:05 | 4:22 | 3 | 2 |
| 12P – Level 2 | ||||
| JP | 3:36 | 4:00 | 3 | 2 |
| Marissa | 4:29 | 4:43 | 3 | 3 |
| Laila | 4:26 | 4:36 | 3 | 2 |
| PM – Level 2 | ||||
| Ryan | 3:42 | 3:49 | 3 | 2 |
| Mrs. Fro | 4:55 | 5:03 | 2 | 1 |
| Sean | 3:35 | 3:33 | 4 | 3 |
| Kiehler | 3:50 | 4:01 | 3 | 2 |
| Diana | 3:47 | 4:11 | 3 | 2 |
| Schmitdy | 4:18 | 4:36 | 3 | 2 |
| Melissa K | 4:50 | 4:55 | 6 | 3 |
| Caitlin | 4:24 | 4:39 | 2 | 2 |
| LG | 4:20 | 4:30 | 2 | 2 |
| Marky Marc | 3:44 | 4:00 | 2 | 2 |
| Zac | 3:37 | 4:01 | 3 | DNF |
| James | 3:50 | 4:10 | 2 | 2 |
| Rocky | 4:21 | 4:23 | 2 | 2 |
| AG | 3:12 | 3:54 | 3 | 3 |
| Schittone | 3:47 | 4:15 | – | 2 |
| C2 | 4:18 | 4:40 | 2 | 2 |
| Patti | 4:20 | 4:36 | 2 | 2 |
| Desiree | 4:30 | 5:09 | 2 | 2 |
| Denise | 5:14 | 5:12 | 3 | 2 |
| Jeff | 3:54 | 4:11 | 3 | 2 |
| Andy | 3:28 | 3:34 | 3 | 2 |
| PM – Level 1 | ||||
| Javier | 16:17 | |||
| Twin | 18:04 | |||
| Daniel | 17:29 | |||
| Smitty | 14:55 | |||
| Dakota | 16:20 | |||
| Daby | 16:28 | |||
| Angelica | 14:12 | |||
| Mark | 15:20 | |||
| David I | 16:31 | |||
| Kandaace | 21:38 | |||
| Big Easy | 15:18 |