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 |