WOD 8/20
Level Two
Power Snatch x2x5 @ 80% Rest 2:00
Max Broken Set 2k Row
500m
Rest 3:00
500m
Rest 2:00
500m
Rest 1:00
500m
*20 DU During Rest (Scale: 20 contacts)
*Interval times recorded
Level One
Skill
Jump Progressions
WOD
3 Rounds
200 M Run
10 Goblet Squat
10 Flutter Kicks
20 Single Jump Ropes
*Time Recorded
Injury Nutrition and Supplementation: How to Get Back in the Game Sooner
*Post thoughts to comments
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” ~ John F. Kennedy
Announcements
- Important changes to our Level 1 Program start today! Learn about them.
- Coach Shane’s South Side Strength program has gotten off to a great start! A few spaces are still available. Learn more and sign up 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.
| AM – Level 1 | ||||
| Leslie | 5:36 | (15lb) | ||
| Robert | 5:39 | (40lb) | ||
| Faith | 5:48 | (35lb) | ||
| Kelly | 6:24 | (15lb) | ||
| Liz | 6:54 | (26lb) | ||
| MGJ | (2 RDS) | |||
| Morgen | 5:27 | (15lb) | ||
| Randy | 6:56 | (30lb) | ||
| Jesse | 5:26 | (53lb) | ||
| Ginger | 6:41 | (15lb) | ||
| AM – Level 2 | ||||
| Eileen | 1:57 | 1:58 | 1:56 | 1:59 |
| Jeff | 1:56 | 2:15 | 2:21 | 2:20 |
| Jessie | 2:07 | 2:15 | 2:16 | 2:29 |
| Mike | 1:39 | 1:52 | 2:01 | 2:12 |
| Leah | 2:11 | 2:11 | 2:12 | 2:14 |
| Ronnie | 2:26 | 2:35 | 2:44 | 2:42 |
| Paiman | 1:48 | 2:30 | 2:10 | 2:04 |
| JV | 2:18 | 2:18 | 2:18 | 2:18 |
| Big Spoon | 1:40 | 1:43 | 1:44 | 1:48 |
| Stephanie H | 2:31 | 2:16 | 2:13 | 2:12 |
| Tim | 1:41 | 1:45 | 1:46 | 1:51 |
| Alex | 2:30 | 2:36 | 2:35 | 2:33 |
| Melissa | 2:20 | 2:22 | 2:23 | 2:24 |
| AJ | 1:51 | 1:45 | 1:50 | 1:52 |
| Brad | 1:27 | 1:32 | 1:44 | 1:47 |
| Pratt | 1:46 | 1:47 | 1:49 | 1:52 |
| Tow Matt | 1:41 | 1:47 | 1:52 | 1:52 |
| Andrew | 1:51 | 1:52 | 1:53 | 1:53 |
| Ballet | 1:44 | 1:52 | 1:55 | 1:50 |
| Walker | 2:15 | 2:22 | 2:20 | 2:19 |
| Christian | 2:03 | 2:09 | 2:44 | 2:15 |
| Ray | 2:01 | 2:10 | 2:06 | 2:05 |
| Michele | 2:31 | 2:37 | 2:38 | 2:38 |
| 12P – Level 2 | ||||
| Melissa | 2:02 | 1:55 | 2:20 | 2:23 |
| Jables | 1:58 | 2:00 | 2:05 | 2:03 |
| E-Rod | 2:24 | 2:27 | 2:27 | 2:24 |
| Billy | 1:47 | 1:44 | 1:48 | 1:57 |
| Cat | 2:24 | 2:26 | 2:40 | 2:27 |
| Blake | 1:50 | 1:58 | 2:05 | 2:09 |
| Marky Marc | 1:55 | 1:53 | 1:56 | 1:57 |
| PM – Level 1 | ||||
| Jack | 7:01 | |||
| Megan | 8:36 | |||
| Krista | 5:40 | |||
| Sharde | 6:56 | |||
| Rush | 5:54 | |||
| Franklin | 10:18 | |||
| Cyrus | 5:07 | |||
| Snick | 5:48 | |||
| Anne | 6:09 | |||
| Kara | 6:17 | |||
| Vanessa | 7:23 | |||
| M | 5:37 | |||
| J. Dub | 6:43 | |||
| Avtar | 6:30 | |||
| Derek | 6:49 | |||
| Corey | 6:12 | |||
| 49er | 5:53 | |||
| Matthew | 6:19 | |||
| Jasmine | 7:21 | |||
| J-Mo | 5:14 | |||
| Jesus | 5:16 |