WOD 7/13

All Levels
A1. Goblet Good Mornings x12-15×3 Rest :45
A2. Long Stroke Split Squats x8/leg x 3 Rest :45
B1. Pogo Jumps x6-8×3 Rest :30
B2. Static Horizontal Ring Rows x6-8×3 Rest :30
B3. Wall Balls x5x3 Rest :30

5 Rounds
7 Wall Balls
7/leg OVHD Lunge (45 lb, 25 lb)
7 Push-ups
100 Yard Shuttle Run
*Total Time Posted

Extra Credit
Accumulate 1:00 in an L-sit

Get Adequate Vitamin D For Optimal Body Composition: Men, Women & Children Need D To Stay Lean
*Post thoughts to comments

“Never quit. It is the easiest cop-out in the world. Set a goal and don’t quit until you attain it. When you do attain it, set another goal, and don’t quit until you reach it. Never quit.” – Bear Bryant


  • 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.

AM – All Levels
Big Spoon 12:43 Rx
Eileen 15:56
Ivan 11:56 Rx
Suzi 13:44
9AM 11:25
Gwar 11:44 Rx
Tow Matt 12:13 Rx
Andrew 9:49
Erin 10:48 Rx
Ronnie 14:36
Fro 13:38 Rx
Mrs Fro 14:46
Laila 10:13
Ray 9:39 Rx
Jenny 9:38
Linda 10:32
MegO 14:15
Liip 9:07 Rx
Jables 11:41
E-Rod 10:56
Bryan 9:26
Alan 9:46
12P – All Levels
Billy 10:51
Jamey 10:36 Rx
Marc 12:27
Murray 12:17
Brandon 11:56
Holly 9:55 Rx
Colleen 9:01
Crash (MOD)
Walker 10:42
Brittani 11:50
Araceli 12:27
Amy 14:44
Joe 15:02
Stormye 11:00