WOD 6/12
Level Two
Skill
Push Press x2x8 @ 75-80% Rest 2:00
5 Rounds DB Complex
10 DB Thrusters
5/ea Arm Renegade Row
1200m Run (Perform after the 5 round DB complex)
*Record Weight and overall time
Extra Credit
RDL x10x3 @+5 to 10lbs more than previous week
Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds
Partner WOD
5:00 AMRAP
50 yards
5 Push-ups
5 Squats
*Record Rounds
**Both partners must run together and do all reps. Only one person working at a time on the push-ups and squats
Strength Trumps Cardio
*Post thoughts to comments
“Quit now, you’ll never make it. If you disregard this advice, you’ll be halfway there.” – David Zucker
Announcements:
- Murph Day is coming on June 16th (Saturday!)! Have you signed up? Learn more here!
- Following Murph Day (6/16), CFA will be hosting a Paleo Potluck Fundraiser to help Darlene go to the Games in Cali! Learn more here!
| AM – Level 1 | ||
| Lisa | 4 | |
| Lavon | 5 | |
| Bradley | 5 | |
| J-Mo | 4 | |
| Ice-E | 4 | |
| AM – Level 2 | ||
| Guthrie | 13:52 | 35lb |
| Mike | 15:35 | 35lb |
| LaRosa | 13:10 | 10lb |
| Leah | 12:37 | 10lb |
| Sean | 10:44 | 35lb |
| Ivan | 12:15 | 45lb |
| Doug | 10:59 | 20lb |
| Big Spoon | 11:29 | 20lb |
| Sandy | 9:30 | (MOD) |
| Jo | 11:55 | 15lb |
| Natalie | 11:20 | 10lb |
| Tim | 12:31 | 35lb |
| Erin | 12:34 | 20lb |
| Irl | 14:07 | 15lb |
| Valyn | 12:54 | 15lb |
| Bryan | 12:02 | 25lb |
| 9AM | 13:07 | 25lb |
| Colleen | 11:04 | 15lb |
| Two-Toned | 14:00 | 30lb |
| Ray | 10:49 | 25lb |
| Erica | 14:34 | 20lb |
| Dusty | 14:21 | 15lb |
| Nicole | 12:24 | 15lb |
| Christina | 14:58 | 20lb |
| E-Rod | 15:02 | 25lb |
| AM – Ladies’ | ||
| Mer | 13:03 | 10lb |
| Tanya | 11:26 | 10lb |
| Lauren | 11:57 | 10lb |
| 12P – Level 1 | ||
| Brandon + Billy | 7 | |
| Kevin + Vanessa | 6 | |
| PM – Level 2 | ||
| Alan | 13:18 | 20lb |
| Jeff | 10:38 | 15lb |
| Flury | 13:05 | 10lb |
| Marissa | 9:43 | 20lb |
| Crash | 13:38 | 15lb |
| Schittone | 11:29 | 20lb |
| Ashley | 12:27 | 15lb |
| VC | 11:30 | 10lb |
| Cat | 11:31 | 10lb |
| Kristin | 12:45 | 20lb |
| Brittani | 11:24 | 10lb |
| Wade | 12:31 | 35lb |
| Lane | 11:28 | 30lb |
| Dayna | 9:23 | 20lb |
| Janss | 10:18 | 20lb |
| Greg | 9:35 | 30lb |
| Wood | 13:42 | 35lb |
| Andy | 11:55 | 25lb |
| Denise | 13:08 | 15lb |
| Mr. T. | 15:43 | 35lb |
| Sanchez | 11:29 | 25lb |
| Shug | 15:37 | 10lb |
| Liz G | 15:12 | 8lb |
| Raquel | 11:33 | 10lb |
| ABC | 12:04 | 20lb |
| Desiree | 12:51 | 15lb |
| Paul | 15:06 | 20lb |
| Money | 15:40 | 15lb |
| Stacey | 9:58 | 20lb |
| Randy | 20:20 | 20lb |
| Shemo | 11:13 | 20lb |
| Andrew | 10:31 | 20lb |
| Angela | 9:58 | 10lb |
| LG | 13:50 | 15lb |
| Pam | 14:00 | 10lb |
| Kaz | 9:49 | 15lb |