WOD 8/11
Level Two
Skill
Muscle Up Progression
WOD
3 Rounds
800 M Run
Muscle Ups (M:5, W:3)
10 Toes to Bar
20 Russian KB Swings (24K, 16K)
Level One (Day 6)
Skill
Front Squats
Deadlifts
WOD
A. Lift off + Deadlift x3+2×3 Rest :90
B. Front Squat x4x3 @32×3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12 x2 Rest :45
Restart
*Post thoughts to comments
It’s better to be a lion for a day than a sheep all your life. -Elizabeth Kenny
Announcements:
– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day! You will need to sign up here under “seminars & boot camps” for a time slot. There are time slots open at 9:00, 10:00 and 11:00am. Let’s lift some heavy weights CFA!
| Level 1 | |
| TJ | strength |
| Alyson | strength |
| Heidi | strength |
| Jenna | strength |
| AM Results | |
| Janice | 21:11 (J, KR) |
| Beast | 20:50 (J, KR) |
| Mike | 19:32 (CTB) |
| JV | 19:37 (J, 12k) |
| Courtney | 18:53 (J, 12k, KR) |
| Macaroni | 17:34 (JMU) |
| 9am | 19:09 (J, KR) |
| Michael | 18:46 (KPU) |
| Turk | 15:49 (JMU) |
| Letty | 21:37 (J, KTE) |
| PM Results | |
| Colleen | 18:01 (J, KR, 12K) |
| Sanchez | 23:02 (COB) |
| Jeff | 20:42 (COB,16K) |
| Betsy | 18:21 (CTB) |
| Stacey | 18:11 RX |
| Kaz | 19:19 (CTB) |
| Lane | 19:11 (CTB) |
| Geno | 33:40 RX |
| Carissa | S |
| Sleeves | 20:11 RX |
| Anthony | 22:02 (20K, CTB) |
| Jesse | 22:05 (J) |
| Amy | 27:31 (KR,16K,J) |
| Schittone | 22:04 (CTB) |
| Mr T | 25:50 (KR,J,16K) |
| Andrew | 24:15 (KR,J,16K) |
| Level One | |
| Jonathan | S |
| Tony | S |
| Daddy J. | S |
| C.C. | S |
| Josie | S |
| Chrissy | S |
| Katie | S |
| Bryan | S |
| Pete | S |
| Veronica | MOD |