WOD 1/30
Level Two
Skill
A1. Ring Dips x6-8 x3 Rest :45
A2. DB Snatch x5/arm x3 Rest :45
A3. MB Walking Overhead Lunges x10/legx3 Rest :45
*Post weights to comments
WOD
5 Rounds
200m Run
15 Box Jumps (24″, 20″)
15 Tic Tacs/side (20 lb, 14 lb)
*Total time, Rx or scale recorded
200m Run
15 Box Jumps (24″, 20″)
15 Tic Tacs/side (20 lb, 14 lb)
*Total time, Rx or scale recorded
Level One (Day 7)
Skill
Hip Clean
Press
Push Press
WOD
1 Mile Run Time Trial (15:00 Cap)
Perfection is not attainable, but if we chase perfection we can catch excellence. – Vince Lombardi
Gut Health
*Post thoughts to comments
Announcements:
- Don’t forget! Sign up for the CrossFit Games Open is THIS Wednesday (02/01): Click here to sign up and represent CFA!
- The Circle of Awesomeness Challenge is off to a great start! Good luck to all of our participants!
- Thanks to Mel Joulwan for the wonderful Well Fed cook book signing and reading! Your tasty recipes keep many of us happy and hungry for more!
| Level 1 – AM | |
| Dusty | 10:10 |
| Charlie | 8:00 |
| Faraon | 10:10 |
| Adam | 8:40 |
| Eileen | 16:38 |
| Celi | 11:06 |
| Gabriel | 8:52 |
| Level 2 – AM | |
| Snooki | 15:29 |
| Stephen | 15:08 Rx |
| J-Black | 14:54 |
| Sameer | 15:41 |
| Ivan | 13:47 Rx |
| Mikey | 12:03 Rx |
| Janice | 12:06 |
| Beast | 14:11 |
| Cindy | 20:48 |
| Haley | 18:30 |
| Reis | 11:04 Rx |
| Sherman | 13:45 MOD |
| Caitlyn | 15:53 |
| Becky | 14:09 |
| Elizabeth | 15:31 |
| JJ | 16:41 |
| Bryan | 11:20 |
| MG Jenny | 20:57 |
| Colleen | 12:22 |
| Kavi | Karen |
| Wood | 12:55 Rx |
| Ray | 11:27 Rx |
| Blake | 11:37 Rx |
| Cat | 13:35 |
| Matt | 12:05 |
| Lindsey | 10:51 |
| Lane | 11:34 Rx |
| Turk | 10:23 Rx |
| Amy | 14:50 |
| Kyle | 11:30 |
| Coy | 12:58 |
| Ryan | 13:52 |
| Level 2 – PM | |
| G | 12:26 |
| Randy | 13:01 |
| Jani | 9:49 Rx |
| Chaz | 11:35 Rx |
| Jeff | 10:48 Rx |
| Marco | 15:45 |
| Gary | 13:08 |
| Leah | 14:33 |
| Elena | 13:12 |
| Jewels | 14:14 |
| Chrissy | 13:56 |
| David | 11:56 Rx |
| Aaron | 13:47 Rx |
| Fro | 11:53 Rx |
| Kiehl | 12:53 |
| Greg | 8:56 Rx |
| Uzi | 11:22 Rx |
| Danny | 10:00 Rx |
| Geno | 12:22 |
| Carissa | 11:11 |
| Pinky | 13:09 Rx |
| Sanchez | 10:16 Rx |
| Shug | 15:25 Rx |
| KT | 15:06 Rx |
| Monk | 14:34 |
| Anthony | 14:23 |
| Jenna | 10:55 Rx |
| Andy | 14:01 |
| Helen | 11:47 |
| Dain | 9:50 |
| Jerry | 13:53 |
| Veronica | 15:55 |
| Level 1 – PM | |
| Brandon | 6:08 |
| Shemo | 6:55 |
| Brittani | 7:03 |
| Nelson | 8:02 |
| Inline | 9:22 |
| Ryder | 10:38 |
| Mrs Fro | 10:58 |
| Ronnie | 13:34 |
| Meg | 8:08 |
| Paul | 9:31 |
| Jackson | 5:49 |
| Ruffino | 8:51 |
| Peter | 8:29 |
| Professor | 8:36 |
| Raquel | 8:44 |
| Liz | 11:25 |
| Cooey | 11:56 |
| Nicole | 7:22 |
| Adrian | 7:54 |