WOD 6/4
Level Two
3RM Back Squat in 20 min
3 RM Max WTD Chin-up
*Weights recorded
then…
1k Row Time Trial
*Time recorded
Level One (Day 10)
Skill
Jerk
WOD
3×400 M Run
Rest 5:00
*Jerk skill practice during rest
Pre-Workout Evening Nutrition for 9 to 5’ers
*Post thoughts to comments
“Champions are propelled by desire, not compelled by fear.” – Denis Waitley
Announcements:
- Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
- Murph Day is coming, so mark your calendars for June 16th! Learn more here!
- Starting June 5th, Olympic Lifting Coach Chad Vaughn will begin offering Noon classes at CFA! Get in on the action here!
- Level 3 Classes are coming to CFA. Get ready for the 2013 CrossFit Games here!
- CFA will have a Happy Hour on Wednesday, June 6th at 7pm at Little Woodrows in South Park Meadows. Come out and meet and mingle with friends – new and old!
| AM – Level 1 | |||
| Andrew | 1:27 | ||
| Abbi | 1:48 | ||
| Caitlin | 1:48 | ||
| AM – Level 2 | |||
| Eileen | 145lb | (Red) | 3:58 |
| Leah | 145lb | (Blue) | 4:04 |
| Nicole | 135lb | (Red) | 4:34 |
| MegO | 110lb | – | 4:36 |
| Sparker | 115lb | (Blue) | 4:15 |
| Mike | 245lb | 15lb | 3:39 |
| Tim | 255lb | 40lb | 7:37 (2K) |
| Can2 | 275lb | (BW) | 7:44 (2K) |
| Charlie | 245lb | 30lb | 3:22 |
| JV | 130lb | (BW) | 4:35 |
| JP | 245lb | 35lb | 3:24 |
| Kristin | 150lb | 15lb | 4:10 |
| Sean | 265lb | 25lb | 3:23 |
| VC | 135lb | (Green) | 4:34 |
| Gwar | 200lb | (BW) | 3:56 |
| Janice | 140lb | 12.5lb | 1:57 (500m) 4:28 (1K) |
| Sandy | 95lb | (Red) | MOD |
| Erica | 175lb | 5lb | 2:03 (500m) 4:46 (1K) |
| Dusty | 90lb | (Blue) | 4:43 |
| George | 155lb | 20lb | 3:59 |
| Michael | 275lb | 45lb | 3:37 |
| Valyn | 125lb | (Blue) | 4:52 |
| Ballet | 155lb | 25lb | 3:42 |
| Michele | 105lb | (Red) | 5:30 |
| Ray | 266lb | 60lb | 3:54 |
| Helen | 90lb | (BW) | 5:31 |
| Gary | 175lb | 20lb | 3:36 |
| Denise | 105lb | (Blue) | 4:00 |
| Linda | 65lb | (Blue) | 4:58 |
| E-Rod | 175lb | 20lb | 4:48 |
| 12P – Level 2 | |||
| Colleen | 160lb | (BW) | 4:20 |
| Jo | 140lb | (BW) | 4:26 |
| KT | 135lb | (BW) | 4:23 |
| Tristy | 240lb | – | – |
| Blake | 375lb | 45lb | 4:06 |
| Lane | 265lb | – | 7:42 (2K) |
| Lance | 245lb | 71lb | 7:34 (2K) |
| Sam | 235lb | 20lb | 3:30 |
| PM – Level 2 | |||
| Cat | Skill | ||
| Jeff | 245lb | 35lb | 3:52 |
| Jables | 143lb | (Red) | 3:57 |
| Melissa | 115lb | (Red) | 4:34 |
| Tasha | 135lb | (Red) | 4:20 |
| Monk | 195lb | (BW) | 4:35 |
| Crash | 115lb | (Green) | 4:15 |
| Erin | 153lb | 8lb | 4:25 |
| Alex T | 295lb | 60lb | 3:23 (1K), 7:08 (2K) |
| Danimal | 235lb | 75lb | 8:28 (2K) |
| Nic | 285lb | 90lb | 7:58 (2K) |
| Gabriel | 205lb | 75lb | 4:05 |
| Mad Dog | 105lb | (Red) | 4:44 |
| Gilbert | 315lb | 95lb | 7:15 (2K) |
| Jordan | 105lb | 10lb | 4:01 |
| Fernando | 205lb | (BW) | 4:26 |
| Stormye | 135lb | (Partner) | 4:54 |
| EJ | 225lb | (BW) | 3:28 |
| Shug | 123lb | (Partner) | 3:51 |
| ABC | 180lb | 10lb | 3:56 |
| Wade | 295lb | 70lb | 3:44 |
| AG | 275lb | 45lb | 1:29 (500m), 3:30 (1K) |
| Greg | 245lb | 65lb | 7:45 (2K) |
| Parnell | 305lb | 45lb | 7:41 (2K) |
| Kline | 205lb | 65lb | 8:31 (2K) |
| Danny | – | 70lb | – |
| Elena | 85lb | – | 5:00 |
| LaRosa | 140lb | – | 4:28 |
| Sanchez | 215lb | 45lb | 7:44 (2K) |
| Corey | 225lb | 45lb | 3:43 |
| JJ | 165lb | 30lb | 3:42 |
| Jill | 45lb | (BW) | 5:24 |
| Andy | 165lb | (BW) | 7:38 (2K) |
| Leigh | 255lb (x2) | 20lb | 8:00 (2K) |
| Stacey | 245lb (x2) | 30lb | 8:19 (2K) |
| Mr. T. | 275lb | (BW) | 8:40 (2K) |
| Paul | 175lb | 10lb | 4:01 |
| C2 | 100lb | – | 4:07 |
| Janss | 195lb | 30lb | 7:42 (2K) |
| Dayna | 175lb | 30lb | 8:32 (2K) |
| Sleeves | 300lb | 40lb | 3:36 |
| Gold | 335lb | 90lb | 7:30 (2K) |
| Place | 235lb | 20lb | 4:08 |
| Raquel | 105lb | (Blue) | 5:25 |
| Jenna | 155lb | (BW) | 4:57 |
| Doug | 215lb | 40lb | 3:47 |
| PM – Level 1 | |||
| Shannon | 1:45 | ||
| DJ | 2:25 | ||
| Kevin | 1:37 | ||
| Araceli | 1:41 | ||
| Omar | 1:47 | ||
| Vanessa | 1:35 (300m) | ||
| Alan | 1:19 | ||
| Betsy | 1:48 | ||
| Lauren | 1:41 | ||
| Jeanette | 1:38 | ||
| Marc | 1:25 | ||
| Laurel | 1:37 | ||
| Melissa | 1:33 | ||
| German | 1:16 | ||
| IceE | 1:40 | ||
| Crystal | 2:40 | ||
| Izzy | 2:12 | ||
| Jorge | 2:36 | ||
| Kandy | 1:56 |