WOD 7/9
Level Two
Push Jerk Progression
A. Clean and Jerk x2x5 @ 85-90%, RPE 8-9 Rest 3:00
B. Clean Lift-offs x5x4 @ 70-75% of Clean Rest :60
3 Rounds
400 M Run
Max Set of Unbroken CTB Kip Pull-ups
Rest 5:00
Extra Credit
GH Raises x5x2
DB Hip Thrusts x5x2
Level One (Day 12)
Skill
Kettle Bell Swings
HSPU Progression
WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00
The Strongest Woman In America Lives In Poverty
*Post thoughts to comments
“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” – Francis of Assisi
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.
- CFA will have a Happy Hour this Thursday (7/12) @ Third Base in SPM starting at 6:30pm! Hope to see you there!
| AM – Level 1 | |||
| Jesse | S | ||
| Jessie | S | ||
| Salina | S | ||
| Grisel | S | ||
| JT | S | ||
| Ruhlin | S | ||
| Robert | S | ||
| Bradley | S | ||
| Paiman | S | ||
| Kelly | S | ||
| Evil | S | ||
| Jeff C | S | ||
| AM – Level 2 | |||
| Leigh | 1:30, 13 COB | 1:36, 15 | 1:37, 13 |
| Eileen | 3:17, 5 KR | 3:05, 10 RR | 2:55, 5 RR |
| Sean | 1:23, 7 | 1:20, 7 | 1:15, 2 |
| Jackie | 2:14, 20 RR | 2:10, 10 | 2:05, 12 RR |
| Sparker | 1:46, 10 RR | 1:48, 5 RR | 1:49, 4 RR |
| Can2 | 1:30, 7 COB | 1:32, 8 COB | 1:38, 8 COB |
| Big Spoon | 1:15, 10 | 1:17, 8 | 1:18, 7 |
| Doug | 1:14, 9 | 1:20, 9 | 1:26, 9 |
| Mike | 1:42, 9 | 1:42, 12 | 1:43, 13 |
| Tim | 1:42, 12 COB | 1:44, 12 COB | 1:48, 7 |
| JV | 1:44, 2 | 1:44, 2 | 1:49, 1 |
| Stephen | 1:47, 6 | 1:33, 5 | 1:37, 3 |
| Ivan | 1:25, 15 | 1:34, 7 | 1:28, 10 |
| Gwar | 1:36, 8 | 1:35, 5 | 1:38, 5 |
| Valyn | 1:50, 7 RR | 1:57, 8 RR | – |
| Michele | 3:19, 7 RR | 3:24, 12 RR | 3:26, 15 RR |
| Ronnie | 3:19, 7 RR | 3:24, 10 RR | 3:27, 5 RR |
| Russell | 1:26, 20 | 1:25, 15 | 1:25, 12 |
| E-Rod | 1:50, 7 | 1:45, 7 RR | 1:50, 12 |
| EJ | 1:53, 5 | 1:52, 6 | 1:32, 6 |
| Walker | 1:45, 10 | 1:43, 10 | 1:50, 10 |
| MT | 1:38, 20 | 1:30, 15 | 1:29, 12 |
| Christina | 1:38, 10 RR | 2:01, 10 RR | 2:07, 10 RR |
| Ashley | 1:45, 10 RR | 1:43, 9 RR | 1:41, 8 RR |
| Nic | 1:14, 23 | 1:14, 20 | 1:21, 16 |
| Gary | 1:20, 8 | 1:24, 6 | 1:35, 7 |
| George | 1:31, 10 | 1:28, 10 | 1:38, 12 |
| Shane | 1:15, 15 | 1:13, 13 | 1:26, 19 |
| Toonie | 1:16, 15 | 1:13, 10 | 1:23, 10 |
| Erica | 1:29, 10 | 1:32, 10 | 1:32, 12 |
| Stacey | 1:23, 20 | 1:28, 20 | 1:29, 17 |
| Tristy | 1:41, 4 | 1:44, 4 | 1:44, 4 |
| 12P – Level 2 | |||
| Snooki | 2:16, 8 | 1:59, 12 | 1:50, 14 |
| Heather | 1:35, 12 | 1:40, 5 | 1:43, 10 |
| Mer | 2:11, 20 | 2:05, 10 | 2:03, 11 |
| Jenna | 1:30, 12 | 1:33, 12 | 1:37, 12 |
| PM – Level 2 | |||
| Ed | 1:53, 15 RR | 1:50, 13 RR | 1:53, 13 |
| Jamey | 1:36, 12 | 1:45, 10 | 1:48, 9 |
| JP | 1:25, 11 | 1:22, 11 | 1:24, 12 |
| Blake | 1:45, 12 | 1:55, 12 | 2:00, 12 |
| Cat | 2:15, 3 COB | 2:08, 4 | 2:13, 3 |
| Erin | 1:46, 11 | 1:44, 10 | 1:44, 8 |
| Caitlin | 1:47, 10 RR | 1:46, 8 RR | 1:45, 6 |
| Dan | 1:08, 21 | 1:16, 14 | 1:32, 10 |
| Randy | 1:37, 4 | 1:48, 5 | 1:52, 5 |
| Dayna | 1:35, 18 | 1:29, 16 | 1:33, 15 |
| Kristin | 1:55, 12 COB | 1:52, 10 | |
| Jables | 1:45, 2 COB | 1:49, 3 | 1:47, 3 |
| Shug | 2:23, 5 | 2L38, 5 | 2:38, 5 |
| Betsy | 1:59, 2 | 1:58, 3 | 2:08, 2 |
| Ryan | 1:39, 6 | 1:43, 7 | 1:51, 6 |
| Desiree | 1:58, 2 | 2:02, 3 | 2:10, 2 |
| David | 1:28, 25 | 1:26, 20 | 2:05, 10 |
| Danny | 1:21, 14 | 1:28, 13 | 1:30, 15 |
| ABC | 1:35, 6 | 1:30, 8 | 1:36, 6 |
| Lane | 1:26, 18 | 1:22, 15 | 1:26, 15 |
| Greg | 1:14, 18 | 1:22, 15 | 1:26, 15 |
| Schittone | 1:47, 10 | 1:52, 11 | 2:00, 6 |
| Paul | 1:25, 5* | 1:32, 5* | 1:33, 4* |
| Money | 1:29, 6 RR* | 1:33, 4 RR* | 1:41, 4 RR* |
| Jeff | 1:24, 8* | 1:27, 7* | 1:25, 7* |
| Kaz | 1:25, 10 | 1:25, 7* | 1:26, 7 |
| Sanchez | 1:35, 10 | 1:23, 4* | 1:30, 5* |
| Andy | 1:32, 6 | 1:22, 4* | 1:25, 4* |
| Fernando | 1:46, 5 | 1:36, 3* | 1:36, 2* |
| Beast | 1:22, 3 | 1:53, 3* | 1:47, 4* |
| La Rosa | 1:47, 4 RR* | 1:35, 4 RR* | 1:38, 3 RR* |
| Missy | 1:52, 8 RR | 1:46, 8 RR* | 1:48, 8 RR* |
| C2 | 1:30, 4 RR* | 1:32, 4 RR* | 1:36, 5 RR* |
| Denise | 1:50, 10 RR | 1:50, 4 RR* | 1:56, 10 RR* |
| Alyson | 1:48, 7* | 1:55, 8 RR* | 2:00, 7 RR* |
| Rachel | 2:06, 10 RR* | 2:03, 10 RR* | 1:58, 8 RR* |
| JJ | 1:34, 1* | 1:33, 3* | 1:35, 3* |
| Janss | 1:35, 20 | – , 21 | – , 21 |
| Gold | 1:24, 21 | – , 21 | – , 22 |
| James | 1:29, 10 | – , 10 | 1:46, 6* |
| * = Row | |||
| PM – Level 1 | |||
| Amy | S | ||
| Kevin | S | ||
| German | S | ||
| Alan | S | ||
| Billy | S | ||
| Derek | S | ||
| Krista | S | ||
| Damon | S | ||
| Twin | S | ||
| Avtar | S | ||
| Kandie | S | ||
| Lauren | S | ||
| Juke | S | ||
| Diana | S |