WOD 12/28
Level Two
3 Rounds
10 Deadlifts (40-50% of DL)
400m
15 Unbroken Renegade Rows (Pulls Only, no push-ups)
200m
20 Total Plate Hold Reverse Lunge (25 lb, 10 lb)
100m
*Record Time
Level One (Day 5)
Skill
Ring Dips
WOD
4 Rounds: 3:00 on/ 1:00 off
10 Wall Balls
10 Tic Tacs
200 M Run
*Total rounds recorded
*When the 2nd rounds starts, athletes should start where they finished in round one
We see things not as they are, but as we are. – H. M. Tomlinson
Everyday, eat this way
*Post thoughts to comments
Announcements:
– Chad Vaughn’s Olympic Lifting Classes will be starting up again next week. They will now be held on Tuesdays at 5:30pm and 6:30pm. Sign up here!
– – CFA will have a CrossFit Games Marathon viewing party on New Year’s Day at Third Base. Learn more here!
| Level 1 – AM | |
| Sameer | 6 |
| LaRos | 7 |
| Canada | 9 |
| Brandon | 8 |
| Joe | 8 |
| Level 2 – AM | |
| Ivan | 20:05 |
| Kavi | 17:56 |
| Darlene | 19:01 |
| Schittone | 19:54 |
| Valyn | 20:06 |
| Michele | 20:16 |
| Mikey | 16:17 |
| Ray | 16:26 |
| Jenna | 15:47 (MOD) |
| Ty | 19:44 |
| Level 2 – 12P | |
| Jables | 18:07 |
| Lane | 15:06 |
| Cyn | 16:26 |
| Tristy | 18:55 |
| JJ | 22:21 |
| Wes | 19:54 |
| G | 18:39 |
| Stephen | 20:27 |
| 9AM | 20:42 |
| Colleen | 16:52 |
| Level 2 – PM | |
| Blake | 17:45 |
| Fro | 18:50 |
| Kirk | 18:07 |
| Shug | 22:15 |
| Sanchez | 17:18 |
| Cat | 21:04 |
| Gold | 14:16 |
| Jonathan | 23:46 |
| Mad Dog | 16:54 |
| Level 1 – PM | |
| Inline | 9 |
| Marissa | 11 |
| Helen | 9 |
| Jackson | 15 |
| Shemo | 9 |
| Monk | 6 |
| Lee | 7 |
| Nic | 14 |
| Lola | 8 |
| Cooey | 4 |
| Matt | 8 |