WOD 7/11
Level Two:
Upper Body Strength Test
A1. Close Grip Bench Press x3x5 Rest 1:00
*Try to find a new 3 RM
A2. Lateral Monster Walks x:60×5 Rest 2:00
*CGBP Recorded
then…
3 Rounds
10 Burpees
10 Hip Power Snatches
*Time Recorded
Level One:
Skill Practice
Rowing Progressions
WOD
Team Workout
3 Rounds
350 M Row
12 Walking Lunges
*2 person teams
*Partner B cannot move on until Partner A has finished exercise (both partners can work at the same time)
Virtue is the fount whence honour springs. -Christopher Marlowe
3 tips for better meals
*Post thoughts to comments
Announcements:
– Let your friends and family know that on July 23rd, they are invited to join your at our Saturday Team WOD! Everyone is welcome to come and try out CrossFit. Sign them up here for the 11:00am WOD.
– Our next CrossFit Austin HAPPY HOUR will be July 26th at 7:00pm. The location is to be announced.
Push-up Man being represented by Letty’s husband, Gerry Martin, at Petra!
| AM Results | ||
| Nick | 245 | 4:13 (85) |
| Jes | 65 | 6:50 (35) |
| Beast | 75 | 6:54 (45) |
| Mego | 60 | 7:20 (35) |
| Marsha | 65 | 6:19 (35) |
| Dana | 95 | 4:50 (25) |
| MG Jenny | 125 | 5:31 (35) |
| 9am | 235 | 4:20 (65) |
| Cody | 175 | 3:32 (85) |
| Ballet | 175 | 4:12 (65) |
| Ray | 175 | 3:36 (76) |
| Kristin | 88 | 3:36 (35 |
| Jenny | 73 | 4:30 (35) |
| Level One | ||
| Janice | 9:07 | |
| Heather | 78 | 5:37 (35) |
| Jables | 93 | 4:15 (35) |
| Tasha | 78 | 4:48 (35) |
| Lane | 165 | 3:54 (35) |
| Jesse | 145 | 4:39 (55) |
| Level One | ||
| Pat & Aaron | 13:10 | |
| PM Results | ||
| Randy | 205 | 6:08 (75) |
| Kirk | 185 | 4:57 (75) |
| Stephen | 200 | 4:35 (85) |
| Mike R. | 265 | 5:34 (65) |
| Colleen | 80 | 4:19 (25) |
| Jeanette | MOD | 5:03 (15) |
| Elena | 65 | 5:29 (15) |
| Jerry | 190 | 3:30 (85) |
| Boone | 225 | 3:07 (95) |
| Blake | 315 | 3:37 (85) |
| Stacey | 135 | 2:47 (65) |
| Leigh | 140 | 3:01 (65) |
| Winner | 85 | 3:56 (35) |
| Betsy | 105 | 2:57 (45) |
| Lance | 140 | 4:10 (65) |
| Geno | 210 | 4:30 (85) |
| LG | MOD | |
| Uzi | 200 | 3:59 (75) |
| Sanchez | 185 | 5:14 (65) |
| Sleeves | 195 | 3:42 (95) |
| Ross | 195 | 5:04 (75) |
| Ryan | 250 | 5:03 (95) |
| Carissa | 100 | 3:22 (35) |
| Cat | 120 | 3:59 (45) |
| Courtney | 75 | 3:36 (35) |
| Teeny | 100 | 5:01 (35) |
| Lana | 65 | 4:43 (25) |
| Darlene | Games | |
| Christy | Games | |
| Jeff | 205 | 4:22 (65) |
| Turk | 205 | 3:52 (80) |
| David | 225 | 4:30 (85) |
| Kavi | 125 | 5:53 (65) |
| Danny | 185 | 4:03 (75) |
| Crash | 70 | 5:40 (35) |
| Megan | 77 | 4:38 (35) |
| Melody | 80 | 4:38 (35) |
| Level One | ||
| The Ladies | 18:34 | |
| The Gents | 16:18 |