WOD 11/14
Level Two
Skill
A1. Frankenstein Squats x5x5 @ 3310 Rest :30
A2. Double Unders x15-20×5 Rest :90
*Post notes to comments
WOD
3 Rounds:
20 KB Swings (24K, 16K)
20 Ring Dips
20 DB Thruster (35 lb, 20 lb)
200m Run
*Time Recorded
Level One (Day 10)
Skill
Jerk
WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest
Cheerfulness is the best promoter of health and is as friendly to the mind as to the body. -Joseph Addison
The Adventure Gene
*Post thoughts to comments
Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The Women’s Class that is scheduled for Thanksgiving Day at 9:00am will actually be an All Levels coed class. So, just for that day, men can come too!
Skill
Jerk
WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest
Cheerfulness is the best promoter of health and is as friendly to the mind as to the body. -Joseph Addison
The Adventure Gene
*Post thoughts to comments
Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The Women’s Class that is scheduled for Thanksgiving Day at 9:00am will actually be an All Levels coed class. So, just for that day, men can come too!
| Level 1 – AM | |
| Bubbles | 2:12 |
| Becky | 2:22 |
| Albert | 1:46 |
| Buck | 2:04 |
| Christina | 2:10 |
| Jen | 2:12 |
| Lawrence | 1:54 |
| Canada | 2:05 |
| Level 2 – AM | |
| Rhea | 12:59 |
| Elizabeth | 13:33 |
| MegO | 18:34 |
| Beast | 19:47 |
| Mikey | 18:59 |
| Jackie | 13:39 |
| Caitlyn | 13:34 |
| MGJ | 21:04 |
| 9Am | 17:12 |
| Chris | 14:22 |
| Ballet | 15:47 |
| Kavi | 15:33 |
| Fro | 20:30 |
| Michele | 15:59 |
| Ray | 14:06 |
| Eric | 18:06 |
| Wood | 20:33 |
| Paddy | 21:13 |
| Davis | 12:12 |
| Level 2 – 12P | |
| Blake | 15:33 |
| Lance | 13:51 |
| Charlie | 14:32 |
| Tristy | Mod |
| Thurst | 18:00 |
| Dayna | 10:06 |
| Jables | 13:19 |
| Heather | 15:32 |
| Jesse | 15:30 |
| Janice | Mod |
| Marco | 14:12 |
| Level 2 – PM | |
| Cynthia | 14:33 |
| Shane | 11:11 |
| G | 12:41 |
| Winner | 12:15 |
| David | 14:33 |
| Betsy | 11:33 |
| Shanahan | 12:27 |
| Cat | 10:11 |
| Jonathan | 14:59 |
| Tony | 17:16 |
| Jon | 10:26 |
| Amy | 16:47 |
| Boone | 11:56 |
| Tasha | 11:17 |
| Anthony | 17:10 |
| Gary | 11:30 |
| Cody | 13:56 |
| Level 1 – PM | |
| Pinkie | 2:10 |
| MLS | 1:59 |
| Chapel | 2:15 |
| Bones | 1:49 |
| Ruffino | 2:14 |
| Thunder | 1:53 |
| ABC | 2:03 |
| Lola | 2:08 |
| LaRos | 2:11 |
| Josie | 2:15 |
| Andy | 1:42 |
| In Line | 1:53 |
| Martin | 1:42 |
| Ryder |
:55 (250m) |
| Cat | 2:25 |
| Stacey | 2:16 |
| Helen | 2:24 (400m) |
| Ana | 2:32 |