WOD 7/23
Performance – Week 3 of 8 Strength and Aerobic Base Focus
A.
Skill Work
EMOM Alternating for 20:00
0:00 – 3 Scap Pull-ups
1:00 – 3 Kip Swings
2:00 – 3 5 Step Burpees
………..
*Continue in this sequence through the, entire 21:00
B.
Partner Row
4 Rounds
500 M Row @ highest consistent effort possible
Rest the duration of your partners row
*Record avg row time
Foundations
Skill
Row
A. 500m-250m-500m-250m Rest appx 2:00
*record best 500m and 250m Split
B.
Partner WOD
100 Wall Balls for Time
*1 person works at a time until all 100 Wall Balls are complete
“To begin, begin.” – Peter Nivio Zarlenga
Team CFA came in 3rd at this weekend’s CrossFit Football Power Athlete Competition! Way to represent, guys!
| Foundations – AM | 500 | 250 | wb |
| Monica | 2:25 | 1:15 | 5:03 |
| John | 2:30 | 1:15 | 5:03 |
| Humberto | 2:05 | 1:03 | 5:03 |
| Steve | 1:56 | :58 | 3:09 |
| Lisa | 2:15 | 1:05 | 3:09 |
| Michele | 2:06 | 1:12 | 5:13 |
| Jannica | 2:26 | 1:13 | 5:13 |
| Courtney | 2:36 | 1:17 | 3:50 |
| Jordan | 2:05 | 1:10 | 3:50 |
| Performance – AM | |||
| Kara | 2:10 | ||
| Maureen | 2:02 | ||
| Gage | 1:50 | ||
| Janice | 2:11 | ||
| Maryhelen | 2:15 | ||
| Janet | 1:54 | ||
| Lee | 1:50 | ||
| JV | 2:16 | ||
| Eileen | 1:58 | ||
| Page | 1:44 | ||
| Velvet | 2:20 | ||
| Jillian | 2:07 | ||
| Mike | 1:45 | ||
| Jessie | 2:16 | ||
| Ballet | 1:45 | ||
| Mr.T | 1:47 | ||
| Red | 2:15 | ||
| Melissa | 2:20 | ||
| Tow Matt | 1:46 | ||
| Ed | 1:53 | ||
| Jose | 1:50 | ||
| Jeff | 1:53 | ||
| Ruth | 2:16 | ||
| Ladies Class | |||
| Lyzz | 1:58 | ||
| Sarah | 2:12 | ||
| Josie | 2:13 | ||
| Jill | 2:08 | ||
| Stefani | 2:37 | ||
| Foundations – Noon | |||
| Mercy | |||
| Elorra | |||
| Performance – PM |
|||
| Jeanette | 2:15 | ||
| Jacob | 1:47 | ||
| E-Rod | 2:17 | ||
| Jeri | 1:57 | ||
| Andrew | 1:56 | ||
| Andy | 1:52 | ||
| Gil | 1:57 | ||
| Jerry | 1:58 | ||
| Chrissy | – | ||
| Darrell | 2:01 | ||
| Can2 | 1:49 | ||
| Keith | 1:50 | ||
| KJ | 2:09 | ||
| Missy | 2:17 | ||
| Kat | 2:13 | ||
| Sadie | 2:16 | ||