WOD 8/16
Level Two
Make-up Day
Strength WOD
A1. DB Press x5x3 Rest :90
A2. Front Rack Lunges x6-8/side x3 Rest :90
B1. Weighted Strict Chin-ups x1x5 (Set a new 1 RM) Rest 1:00
B2. GH Raises x4-6×5 Rest 2:00
C1. Barbell Roll out x6-8×3 Rest :30
C2. DB Ext. Rot. x10-12×3 Rest :30
Level One (Day 8)
Skill
Kipping Pull-ups
Thrusters
Burpees
WOD
5 Minute AMRAP
10 DB Thrusters
5 Burpees
You can ignore reality but you can not ignore the consequences of ignoring reality. -Ayn Rand
10 Ways to be better
*Post thoughts to comments
Announcments:
– Get your Prom outfits ready….This Friday is CFA’s first ever Prom Pub Run! We will be meeting at Town Lake in front of the water coolers at 8:00pm to head to the first bar on our route.
| AM Results | ||
| MGJ | S | |
| Mego | S | |
| Can2 | Th | 1:31, 245 |
| Erica | S | |
| Chaz | S | |
| Big Shug | CFT | 115 S, 55 P, 185 DL= 355 total |
| Nick | Th | 21:03 Rx |
| 9am | W | 255 BP, 175 C, 1:43 |
| Tow Matt | Th | 22:12 (CTB) |
| Colleen | S | |
| Walker | Th | 22:12 (CTB) |
| Leslie | S | |
| Melicious | S | |
| Letty | S | |
| Jenny | S | |
| Amy | S | |
| Dayna | F | 18:00 |
| Level One | ||
| Cynthia | 4.5 | |
| Heidi | 4.5 | |
| Mark | 2.5 | |
| Alyson | 3.5 | |
| PM Results | ||
| Crash | CFT | 113 BS, 70 P, 165 DL = 348 T |
| Jables | CFT | 155 BS, 95 P, 205 DL = 455 T |
| Fro | CFT | 287 BS, 150 P, 365 DL = 802 T |
| Ty | CFT | 145 BS, 85 P, 165 DL = 395 T |
| Stacey | CFT | 245 BS, 108 P, 300 DL = 653 T |
| Leigh | CFT | 255 BS, 110 P, 315 DL = 685 T |
| Blake | TH | 17:05 Rx |
| Cat | Th | 25:06 (S) |
| Boone | S | |
| Beast | S | |
| Kaz | S | |
| Ryan | S | |
| Jerry | Th | 19:16 Rx |
| Mark | CFT | 295, 135, 315 |
| Zoom | CFT | 135, 65, 185 |
| Courtney | CFT | 130, 80, 165 |
| Anthony | S | |
| Danny | S | |
| Alex | S | |
| Carissa | W | 115, 125, 2:01 |
| Christy | W | 83, 95, 2:04 |
| Veronica | S | |
| Turk | CFT | 305, 155, 365 |
| Mad Dog | CFT | 135, 60, 133 |