WOD 6/7
Weekly Buy In/ Cash out
Side Plank Hold 3x:30 per side (no rest between sets)
Shin on the wall stretch 2x:30 per leg
*This was a concept started by our friends at the Whole9. I will be posting two skills to work on for the week. They should be done before or after class time (or both). They will be 100% optional, and 100% beneficial to your performance.
5 Sets
5 Front Squats
:20 Rest
3 Weighted Chin-ups(add 3 more sets at the end)
2:00 Rest
*Post chin-up, and front squat loads
then…
Tabata Mash-up
Power Snatches (50-60% of 1 RM)
Double Unders
*Power Snatch Loads, and total reps recorded
Adversity is the state in which man mostly easily becomes acquainted with himself, being especially free of admirers then. -John Wooden
Announcements:
– CFA Ladies Night tonight @ The Red Shed
– New Athletes Off Season Training Program starts today @ 9:30 AM
– New 12 Noon class starts today!
– CrossFit Total Day Saturday June 26th
– Olympic Weightlifting 1 Day Seminar with Chad and Ursula June 27th
| AM Results | |
| Liz | 46 (55 lb) |
| Steph | 343 (35 lb, S) |
| Ainsley | 20 (35 lb, S) |
| Kristin | 98 (MOD) |
| Bill | ? (35 lb, S) |
| Stephen | 115 (75 lb) |
| Cody | 153 (75 lb) |
| John | 94 (65 lb) |
| Kirk | 174 (75 lb) |
| Nick | 203 (75 lb) |
| Jables | 89 (45 lb) |
| Neal | 80 (95 lb) |
| Ray | 88 (65 lb) |
| Chaz | 96 (75 lb, MOD) |
| Walker | 58 (45 lb) |
| Noon | |
| Tasha | 347 (35 lb, S) |
| Ryan | 303 (65 lb, S) |
| Laura | 321 (35 lb, S) |
| PM Results | |
| Stacey | 152 (70lb) |
| Betsy | 144 (45lb) |
| G | 93 (45lb) |
| Cat | 202 (50lb, S) |
| Jamie | 119 (45lb) |
| Patrick | 71 (75lb) |
| JJ | 120 (45lb, S) |
| Fro | 83 (88lb) |
| Boone | 183 (95lb) |
| Claire | 350 (45lb, S) |
| Anthony | 149 (75lb) |
| Kiehler | 457 (75lb, S) |
| Tristy | 118 (65lb) |
| Jess | 153 (45lb) |
| Schittone | 186 (MOD) |
| Blake | 98 (85lb) |
| Hoss | 216 (35lb, S) |
| Courtney | 327 (35lb, S) |
| Sherman | 296 (65lb, S) |
| Aubrey | 114 (45lb) |
| Darlene | 286 (45lb, S) |
| Arni | 182 (45lb, S) |
| The Beast | 281 (35lb, S) |
| Ali | 211 (75lb, S) |
| Alex | 384 (65lb) |
| Anthony | 171 (35lb, S) |
| Jordan | 106 (35lb HPS) |
| On Ramp | |
| Kristin | 9:43 |
| Ray | 8:17 |
| Joy | 8:44 |
| Mike | 5:43 |
| Blake | 6:40 |
| Darren | 6:11 |