WOD 4/17
Level Two
A1. Strict Chin-ups x3-3-3-3 AMRAP Rest 2:00
A2. Press x5x5 @ 75%, RPE 8 Rest 1:00
21-15-9
Wall Balls (20lb, 14lb)
Double-Unders
200m Run (Lateral Slide 100m, Skipping 100m)
Cash Out
Good Mornings x 6 x 3 Rest 1:00
3 Rounds: Front, Right, Left Plank Holds x :30 seconds (Hips Never Drop)
Level One (Day 3)
Skill
Frankenstein Squats
Back Squats
WOD
A1. Back Squats x5x3 32X1 Rest :30
A2. Seated DB Ext. Rotation x10-12×3 Rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 Rest 1:00
C. Ab exercise of choice x30 reps
Silence is the mother of truth. -Benjamin Disraeli
Change
*Post thoughts to comments
Announcements:
- We will have a modified class schedule next week. For more details, click here.
- The lovely ladies of CFA will have a brunch this Sunday (4/22) at Jack Allen’s. More details here.
- Got an exciting new PR you want on the leader board? Be sure to fill out a PR slip and give it to Caitlyn to chalk it up!
CrossFit Austin’s and Bayou City’s Games Teams met up for some friendly competition this weekend.
| AM – Level 1 | ||
| Eric | S | |
| Natalie | S | |
| Jen | S | |
| AM – Level 2 | ||
| Janice | 8:40 | Rx |
| JV | 8:45 | (S, 10lb) |
| Brandon | 8:16 | (S) |
| Charlie | 8:15 | Rx |
| Albert | 7:35 | (S) |
| Mikey | 6:53 | Rx |
| Doug | 8:06 | Rx |
| Guthrie | 8:43 | (S) |
| Kristin | 10:17 | Rx |
| Bubbles | 8:42 | (S, 10lb) |
| Beast | 9:26 | (S) |
| Caitlyn | 8:57 | (S, 10lb) |
| Valyn | 8:57 | (S, 6lb) |
| Jess | 8:06 | (14lb) |
| Can2 | 8:20 | (S) |
| Michael | 7:09 | (S) |
| Ed | 8:55 | (S, MOD) |
| Irl | 10:05 | (S, 10lb) |
| Sherman | 8:52 | (S) |
| 9AM | 8:55 | (S) |
| Bryan | 7:27 | (S, 14lb) |
| Erica | 7:15 | Rx |
| Ballet | 7:03 | (S) |
| Ray | 7:18 | Rx |
| Gary | 7:24 | (S, 14lb) |
| Dusty | 8:30 | (S, 10lb) |
| Christina | 8:30 | (S, 10lb) |
| 12P – Level 1 | ||
| Desiree | S | |
| Angela | S | |
| Brock | S | |
| Alan | S | |
| Kara | S | |
| Heather | S | |
| Tanya | S | |
| Melissa | S | |
| Amber | S | |
| Todd | S | |
| PM – Level 2 | ||
| Randy | 7:01 | (S) |
| Anthony | 7:45 | (S) |
| Jables | 6:46 | Rx |
| G | 8:14 | Rx |
| Mad Dog | 6:44 | (S, 10lb) |
| Ronnie | 9:21 | (S, 6lb) |
| Shug | 8:55 | (S) |
| Cat | 8:43 | (S) |
| Dan | 6:30 | (S) |
| Leah | 8:49 | (S, 10lb) |
| Lexi | 8:31 | (S) |
| Chrissy | 7:33 | (S, 10lb) |
| Nicole | 7:18 | (S, 10lb) |
| Sanchez | 7:15 | (S) |
| Andy | 8:24 | (S) |
| Kline | 7:33 | Rx |
| Greg | 6:21 | Rx |
| Wood | 6:56 | (S) |
| Parnell | 11:12 | Rx |
| Paul | 13:55 | (S) |
| MegO | 9:29 | (S, 10lb) |
| Vanessa | 11:06 | (S, 10lb) |