WOD 7/3
Level Two
A1. Press x3x10 @ 60-65% Rest :45
A2. Frog Stand to Push-up/HSPU x2x10 Rest :45
then…
3 Rounds
10 Hip Muscle Snatches (65 lbs, 45 lbs)
100 M Sprint
10 Dips
100 M Skip
10 Kip Pull-ups
100 M Lateral Slide
*Total Time Recorded
Extra Credit
Powell Raise x12/armx2
Trap 3 x12/arm x 2
Level One (Day 10)
Skill
Jerk
WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest
Make Strength Gains Today by Decreasing Stress For Faster Recovery
*Post thoughts to comments
“It isn’t hard to be good from time to time insports. What is tough, is being good every day.” – Willie Mays
Announcements
- 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.
- CFA will have a Happy Hour next Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!
| AM – Level 1 | |
| AJ | 1:51 |
| Kelly | 2:12 |
| J-Mo | 2:16 |
| Jessie | 2:20 |
| Bradley | 1:30 |
| Lisa | 2:00 |
| Victoria | 2:20 |
| Jeff C | 2:00 |
| AM – Level 2 | |
| LaRosa | 9:10 (2RDS) |
| Liip | 12:33 |
| Ivan | 12:51 Rx |
| Guthrie | 13:27 (25lb) |
| JP | 13:47 (45lb) |
| Big Spoon | 12:01 (45lb) |
| Pam | 10:10 (2RDS) |
| Natalia | 10:20 (2RDS) |
| Egan | 9:29 (2RDS) |
| MegO | 15:15 (15lb) |
| Ashley | 12:16 (25lb) |
| Caitlin | 13:12 |
| Tow Matt | 15:25 Rx |
| Schittone | 13:41 |
| Kavi | 17:04 |
| Ballet | 11:47 Rx |
| Valyn | 14:13 |
| Becky | 14:58 |
| Ray | 11:09 Rx |
| Michael | 11:36 Rx |
| Kiehl | 12:37 |
| Gary | 14:05 |
| Jackie | 13:57 |
| Fro | 14:09 Rx |
| Mrs. Fro | 15:45 |
| Christina | 14:13 |
| Jeff | 12:58 |
| Ed | 15:10 |
| AM – Ladies’ | |
| Michelle | 10:09 (25lb, J) |
| Mer | 11:58 (25lb, J) |
| Colleen | 10:32 (35lb, J) |
| Lauren | 11:56 (25lb, J) |
| Ronnie | 12:05 (15lb, J, 2RDS) |
| Jenny | 10:54 (25lb, J) |
| 12P – Level 1 | |
| Billy | 1:41 |
| Kevin | 1:45 |
| Krista | 2:07 |
| Taylor | 2:20 |
| PM – Level 2 | |
| Andy | 15:23 |
| Brandon | 14:06 Rx |
| Murray | 16:33 |
| Tasha | 14:29 |
| Melissa | 15:41 |
| Bryan | 12:53 Rx |
| Alan | 16:33 |
| Erin | 13:39 Rx |
| Jeff | 16:03 |
| Randy | 15:00 |
| Brittani | 13:38 |
| Stormye | 15:28 |
| Sanchez | 11:48 Rx |
| Beast | 14:28 Rx |
| George | 12:25 |
| Denise | 12:48 |
| Desiree | 15:43 |
| Wade | 12:38 Rx |
| E-Rod | 12:43 |
| Shug | 15:06 |
| Jenny | 12:58 |