WOD 7/14
Level Two:
Skill Practice
Muscle-ups x2x5 rest 3:00
or
Muscle-up Progressions (rings to ribs, rings to hips + transition) x1+1+1×5 rest 3:00
*Post notes to comments
then
Strength Endurence
7 Rounds
5 DB Push Press (55lbs, 35lbs)
5 Kip Pull-ups
*Time recorded
Level One:
Skill Practice:
Frank Squats @32×3
Deadlift Progressions
WOD
A1. Lift off x5x3 rest 1:00
A2. Unweighted Step-ups x5/leg x3 rest 1:00
B1. Front Squats x3x3 @32×3 rest 1:00
B2. Chin-ups x1-3×3 rest 1:00
C1. Back Squats x5x3 rest 1:00
C2. Chin-ups x1-3×3 rest 1:00
All serious daring starts from within. -Eudora Welty
Building Awareness
*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.
| AM Results | |
| Nick | 4:19 Rx |
| Mike | 5:54 (50lb) |
| JV | 4:33 (20lb, J) |
| Marsha | 4:50 (20lb, J) |
| Big Shug | 4:27 (15lb, J) |
| Beast | 4:40 (20lb, J) |
| Mego | 5:42 (20lb, J) |
| Courtney | 3:51 (20lb, J) |
| Tow Matt | 5:23 (50lb) |
| MG Jenny | 5:21 (20lb, J) |
| 9am | 4:25 (45lb, J) |
| Ballet | 4:11 (35lb) |
| Walker | 3:28 (20lbs) |
| Jables | 4:40 (30lbs, J) |
| Colleen | 4:36 (25lbs, J) |
| Letty | 4:21 (20lbs, J) |
| Ivan | 5:13 Rx |
| Zayra | 5:09 (20lbs, J) |
| Level One | |
| Janice | |
| Ty | |
| PM Results | |
| LG | 7:18 (15lbs, J) |
| “G” | 6:20 (25lbs, J) |
| Cat | 5:38 (30lbs, J) |
| Coy | 5:25 (20lbs) |
| Sanchez | 7:05 (40lbs, J) |
| Jerry | 5:10 Rx |
| Christy | 3:41 (20lbs) |
| Joe | 3:55 (45lbs) |
| Chaz | 4:03 (45lbs) |
| Alex | 4:43 Rx |
| Fro | 5:11 Rx |
| Carissa | 6:02 (30lbs) |
| Stacey | 3:40 Rx |
| Leigh | DNF |
| Rob | 3:53 Rx |
| Jon | 3:46 Rx |
| Lance | 5:16 1(45lbs, J) |
| Winner | 4:10 (25lbs, J) |
| Natalie | 5:04 (15lbs, J) |
| Jeanette | 4:58 (20lbs, J) |
| Kristin | 3:57 (30lbs, J) |
| Betsy | 4:15 Rx |
| Level One | |
| Yoon Sin | |
| Aubrey | |
| Mr. T | |
| Mark | |