WOD 8/6
Level Two
Hip Power Snatch Progression
15:00, on the minute:
Snatch Complex
1 Hip Power Snatch + 2 OH Squats
*Work up by feel, weight should be challenging within constraints of good technique. No Muscling
Max Broken-Set Mile
400m
Rest 3:00
400m
Rest 2:00
400m
Rest 1:00
400m
*Record each interval
Level One (Day 11)
Skill
Knee to Elbows/Toes to Bar
Handstands
Box jumps
WOD
5 Rounds
5 Box Jumps (step down)
20 Singles
5 TTB
20 Singles
*Total time recorded
Smart Fuel: Coconut
*Post thoughts to comments
“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” – Dan Gable
Announcements
- Coach Shane’s South Side Strength program starts TODAY (8/6)! Learn more and sign up here.
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- We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! Click here for more info.
| AM – Level 1 | ||||
| Erci | 7:06 | |||
| Robert | 8:34 | |||
| Jeff | 5:08 | |||
| Randy | 6:29 | |||
| Paiman | 6:33 | |||
| KJ | 5:11 | |||
| Kelly | 5:58 | |||
| Alex | 5:55 | |||
| Jessie | 5:12 | |||
| AM – Level 2 | ||||
| Big Spoon | 1:15 | 1:17 | 1:33 | 1:37 |
| Ronnie | 3:30 | 3:20 | 2:52 (R) | 2:00 (R) |
| Sparker | 1:45 | 1:45 | 1:45 | 1:48 |
| Keith | 1:30 | 1:33 | 1:40 | 1:42 |
| Tim | 1:35 | 1:48 | 1:59 | 2:21 |
| Eileen | 2:50 | 2:40 | 3:14 | 3:24 |
| Sean | 1:20 | 1:16 | 1:22 | 1:24 |
| Jeff | 1:23 | 1:26 | 1:33 | 1:39 |
| Ballet | 1:24 | 1:19 | 1:18 | 1:28 |
| Bradley | 1:09 | 1:12 | 1:16 | 1:21 |
| Michele | 3:14 | 3:14 | 3:21 | 3:24 |
| Christina | 2:09 | 2:00 | 2:06 | 2:08 |
| Ray | 1:28 | 1:28 | 1:32 | 1:27 |
| Mrs. Fro | 2:11 | 2:05 | 2:03 | 2:21 |
| Fro | 1:48 | 1:39 | 1:48 | 1:53 |
| Walker | 1:40 | 1:44 | 1:45 | 1:46 |
| E-Rod | 2:07 | 2:07 | 2:12 | 2:05 |
| 12P – Level 2 | ||||
| Holly | 1:48 | 1:41 | 1:44 | 1:58 |
| Todd | 1:42 | 1:34 | 1:43 | 1:47 |
| Sam | 1:39 | 1:36 | 1:45 | 1:34 |
| Colleen | 1:49 | 1:40 | 1:41 | 1:47 |
| Leah | 1:54 | 1:57 | 2:00 | 1:59 |
| PM – Level 1 | ||||
| Pratt | 1:40 | 1:53 | 2:03 | 2:15 |
| Melissa | 1:56 | 1:54 | 1:51 | 1:57 |
| Marissa | 1:33 | 1:31 | 1:34 | 1:44 |
| Tasha | 1:43 | 1:39 | 1:49 | 2:00 |
| Crash | 1:58 | 1:59 | 2:08 | 2:09 |
| Cat | 2:25 | 2:23 | 2:30 | 2:40 |
| Jenna | 1:33 | 1:35 | 1:39 | 1:53 |
| Randy | ? | ? | ? | ? |
| Kiehler | 1:21 | 1:28 | 1:49 | 1:44 |
| Billy | 1:34 | 1:50 | 2:13 | 2:40 |
| LG | 1:53 | 2:09 | 2:05 | 2:11 |
| Jen | 2:04 | 1:55 | 2:01 | 2:10 |
| Shug | 2:19 | 2:22 | 2:42 | 2:53 |
| Betsy | 2:17 | 2:14 | 2:22 | 2:32 |
| Blake | 1:40 | 1:44 | 1:50 | 1:55 |
| Andy | 1:16 | 1:21 | 1:31 | 1:30 |
| Marky Marc | 1:25 | 1:24 | 1:33 | 1:59 |
| LaRosa | 1:41 | 1:45 | 1:50 | 2:04 |
| Desiree | 1:54 | 1:48 | 2:06 | 2:22 |
| Nicole | 1:28 | 1:30 | 1:35 | 1:33 |
| Alyson | 2:10 | 2:35 | 2:45 | 3:18 |
| Rachel | 1:51 | 1:54 | 2:05 | 2:14 |
| Sanchez | 1:26 | 1:24 | 1:28 | 1:30 |
| PM – Level 1 | ||||
| Weston | 5:22 | |||
| Jacklyn | 5:23 | |||
| Diana | 5:42 | |||
| James | 5:28 | |||
| Jack | 5:30 | |||
| Snider | 5:52 | |||
| J. Dub | 5:48 | |||
| Cameron | DNF | |||
| Anne | 6:18 | |||
| Victor | 6:36 | |||
| Snick | 6:27 | |||
| 49er | 5:53 | |||
| Jasmine | 6:54 | |||
| Jesus | 6:10 | |||
| M | 6:26 | |||
| Faith | 6:18 | |||