WOD 10/2
Level Two
4 Rounds
800 M Run
10 Lateral Lunges/Direction
10 Cowbell Swings
10 DB Presses
Rest 1:00
then…
Hip Mobility Circuit
Shin on Wall
Pancake Split
Pigeon Stretch
Arm Sweeps
*3-5 sets of 1:00 / exercise
Level One (TEST DAY)
Skill
Dip Progressions
Strength
Press x2-3×5
WOD
Max UB Wall Balls
400 M Med Ball Run
*Record total Wall ball reps and total time
*Best 2 or 3 RM
Fitness for new fathers: How to avoid being a fat dad
*Post thoughts to comments
“You have to train you mind like you train your body.” – Bruce Jenner
Thanks to everyone who came out for the 1st CF Classics Event! (And thanks to Leah Alter for the pictures! )
| AM – Level 1 | |||
| Erich | 123 (2RM) | 3:52 | (MOD) |
| King | 123 (3RM) | 4:16 | 25 |
| Eric H | 75 (2RM) | 4:10 | 25 |
| AM – Level 2 | |||
| Jenna | 25:11 | ||
| Guthrie | 26:44 | ||
| JV | 28:40 | ||
| Mike | 26:30 | ||
| Brent | 25:48 | (Row) | |
| Leah | 30:01 | ||
| KJ | 29:43 | ||
| LaRosa | 29:19 | ||
| 9AM | 32:00 | ||
| Jackie | 30:47 | ||
| Alex | 35:08 | ||
| Zac | 23:29 | ||
| Nic | 24:41 | ||
| Jeff | 24:50 | ||
| Tow Matt | 25:37 | (MOD) | |
| Bryan | 25:41 | ||
| Caitlin | 25:57 | ||
| Anthony | 35:04 | (MOD) | |
| Bradley | 22:49 | ||
| Ray | 26:10 | ||
| AM – Ladies’ | |||
| Dayna | 24:14 | ||
| Jenny | 24:22 | ||
| Krista | 24:38 | ||
| Mer | 31:16 | ||
| Josie | 35:14 | ||
| Emily | 34:36 | ||
| 12P – Level 1 | |||
| Avtar | 75 (3RM) | 3:41 | 10 |
| Snick | 75 (3RM) | 4:09 | 18 |
| Anne | 35 (3RM) | 3:41 | 25 |
| Mark | 105 (3RM) | 5:12 | 63 |
| Heidi | 50 (3RM) | 3:43 | 7 |
| Jonathan | 115 (3RM) | 3:44 | 35 |
| David | 115 (3RM) | 4:44 | 60 |
| Caroline | 45 (3RM) | 3:33 | 30 |
| PM – Level 2 | |||
| Andrew | 20:59 | ||
| Kiehler | 21:07 | ||
| Ed | 26:58 | ||
| Gil | 27:53 | ||
| Melissa | 26:08 | ||
| E-Rod | 28:04 | ||
| Jeanette | 25:02 | ||
| Holly | 24:35 | ||
| Cowboy | 24:04 | ||
| ABC | 26:22 | ||
| Turk | 21:40 | ||
| C2 | 29:48 | ||
| Missy | 28:58 | ||
| JJ | 24:31 | ||
| JP | 23:29 | ||
| Blake | 26:10 | ||
| Melissa K | 23:48 | ||
| Chrissy | 29:20 | ||
| George | 22:48 | ||
| Kavi | 23:43 | ||
| Sanchez | 23:56 | ||
| Andy | 26:03 | ||
| Elena | 23:58 | ||
| Araceli | 29:48 | ||
| Liz G | 26:53 |