WOD 3/23
Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side
“Helen”
400 M run
21 Swings
12 Pull-ups
*time recorded
then…
3 Rounds”
Accumulate 1 Minute in a Handstand Hold
Rest 1:00
Accumulate seconds in a L-sit Hold (Minimum :10, :30, :60)
Rest 1:00
*Handstands focus on tight hollow body position
*Post notes to comments
Chance favors the prepared mind. -Louis Pasteur
Gary Taubes and Dr. OZ
*Post thoughts to comments
Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information
| AM Results | |
| Mike | 10:43 Rx |
| Ivan | 13:31 Rx |
| Mikey | 15:42 (GB) |
| Erica | 12:01 (15lbs, J) |
| Zayra | 14:37 (12K, RB) |
| Elizabeth | 12:59 (12K, BB) |
| Megan | 17:46 (12K, J) |
| Steven | 11:33 Rx |
| Nick | 9:14 Rx |
| Tow Matt | 13:06 Rx |
| Melicious | 14:24 (RB) |
| Stephanie | 11:20 (12K, GB) |
| Tall “D” | 14:29 (16K, BB) |
| Ray | 9:14 (16K) |
| Angela | 13:43 (12K, J) |
| Letty | 14:29 (RB) |
|
Sam |
17:03 (16K, BB) |
| PM Results | |
| Colleen | 12:22 (12k, GB) |
| Tristy | 12:27 (MOD) |
| Crash | 16:35 (12k, BB) |
| Zoom | 17:21 Rx |
| Allie | 13:58 (12k, J) |
| Arnie | 15:10 (16k, BB) |
| David | 15:50 Rx |
| Cat | 15:22 Rx |
| Winner | 15:36 Rx |
| Randall | 16:01 Rx |
| Christy | 10:48 (12k) |
| Tasha | 13:48 (RB) |
| Patrick | 9:06 Rx |
| Jerry | 11:05 Rx |
| Kavi | 11:20 (16k, RB) |
| Jeff | 13:16 (RB) |
| Megan | 14:04 (RB) |
| Schittone | 13:14 (20k) |
| Jessica | 12:17 Rx |
| Ross | 13:39 (16k, BB) |
| Lana | 14:07 (12k, J) |
| Andee | 13:54 (12k, J) |
| Boone | 8:50 Rx |
| Stacey | 8:26 (MOD) |
| G. | 13:16 Rx |
| Stephanie | 12:35 (BB) |
| Danielle | 11:47 (12k, BB) |
| Amy | 18:42 (12k, J) |
| Nuggett | 6 Rd + 12 PS |
| Cody | 5 Rd + 12 PS |
| Blake | 3 Rd + ? DU |
| Geno | 3 Rd + 3 PS |
| Alex | 10:43 Rx |
| Leigh | 11:34 Rx |
| JV | 13:09 (15lb, GB) |
| Darlene | 13:52 Rx |
| Mike | 12:36 Rx |
| Jesse | 14:27 (16k) |
| Aubrey | 14:16 Rx |
| JJ | 16:02 Rx |
| Carissa | 14:14 Rx |
| Randy | 13:47 (35lb, BB) |
| Prince | 17:20 (BB) |
| Sleeves | 5 Rd + 26 DU |
| On Ramp | |
| Suzy | 7:19 |