WOD 7/11
Level Two
A1. Partner Over/Under MB Pass x10/partner x3 Rest :30
A2. Kneeling MB Chest Pass & Catch (Partner) x10/partner x3 Rest :30
A3. Crossover Lunge to Lateral Lunge x5/Side x 3 Rest :30
B1. Dynamic Horizontal Ring Row (Hollow Body to Extension) x5x3 Rest :30
B2. Pistols x3/leg x 3 Rest :30
B3. Sumo Double KB DLs x10 x 3 Rest :30
15-12-9
Toes to Bar
American KB Swings @ 24K , 16K
Burpees
*Time recorded
Extra Credit
Kneeling Paloff Press x10-15/side x 2
Level One (Day 13)
Field Trip to Level Two!
Tips for a Healthy Summer
*Post thoughts to comments
“Make the most of yourself, for that is all there is of you.” – Ralph Waldo Emerson
Announcements
- Good luck to our very talented and amazing Darlene Price as she heads to compete in the CrossFit Games this weekend!
- Our interns are offering free assessments for current members now through the end of July! Learn more here.
- Have you heard about the Athlete Open? Want to compete, judge, or volunteer? Learn more here.
- We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
- TOMORROW: CFA will have a Happy Hour (Thursday, 7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!
| AM – Level 1 | |
| Bradley | 6:08 |
| AJ | 5:56 Rx |
| Jesse | 8:48 (32k, KTE) |
| Paiman | 7:51 (KTE) |
| Mike R | 7:38 (16, KTE) |
| Victoria | 8:02 (KTE) |
| AM – Level 2 | |
| Eileen | 10:24 |
| JV | 9:07 |
| Jackie | 9:21 |
| Sparker | 7:47 |
| Mike | 8:20 Rx |
| Michael | 7:18 Rx |
| Paul | 7:41 |
| Tow Matt | 7:34 Rx |
| Stephen | 7:29 Rx |
| Liip | 7:02 Rx |
| Gary | 7:34 (20lb) |
| KT | 7:29 (12lb, KTE) |
| MT | 5:20 Rx |
| Amy | – |
| David M | 5:46 Rx |
| Joseph | 12:51 (MOD) |
| Russell | 6:37 Rx |
| Money | 8:48 (16k, KTE) |
| 12P – Level 2 | |
| Lauren | 7:10 |
| Parnell | 5:45 Rx |
| Colleen | 7:38 (16k, KTE) |
| Pinky | 6:22 (16K, KTE) |
| E-Rod | 7:18 |
| PM – Level 1 & 2 | |
| Ed | 12:47 |
| Kristin | 9:35 |
| Marc | 9:13 |
| Jen | 7:14 |
| Jennifer | 7:26 |
| Damon | 9:15 |
| Amy W | 8:49 |
| Krista | 6:59 |
| LG | 9:06 |
| Melissa | 5:52 |
| Ashley | 6:45 |
| Dillard | 5:17 Rx |
| ABC | 8:29 |
| Stormye | 8:30 |
| Sameer | 10:38 Rx |
| Joia | 7:42 |
| Danielle T | 7:00 |
| Mike G | 6:13 Rx |
| Salina | 10:51 |
| Denise | 5:21 |
| James | 7:00 |
| John | DNF |
| Fernando | 7:42 |
| LaRosa | 6:30 |
| Chrissy | 6:43 |
| Missy | 5:50 |
| C2 | 7:45 Rx |
| Alyson | 9:57 |
| Rachel | 7:17 |
| Laurel | 6:17 |
| Lane | 5:24 Rx |
| Patti | 7:53 Rx |
| Omar | 7:45 |
| Evil | 9:06 Rx |
| Andy | 7:41 |
| Desiree | 7:19 |
| Holly | 5:34 Rx |
| Collins | 7:53 |
| Alan | 7:43 |
| Gold | 5:11 Rx |
| Kavi | 8:18 Rx |