WOD 8/8

Level Two
A1. Walking Russian Twists (Hold Plate Away) w/ Plate x10x3 :30 Rest
A2. Walking Tree Tops w/ Plate x10x3 :30 Rest
A3. Hay bales w/ Plate x10x3 :30 Rest

“Ladies Mix”
A. 21 Thrusters (95 lb, 65 lb)
21 Pull ups
Rest 3:00

B. 15 Clean (135 lb, 95 lb)
15 Ring Dips
Rest 3:00

C. 9 Deadlift (225 lb, 155 lb)
9 HSPU
*Each interval time Recorded

Level One (Day 12)
Skill
Kettle Bell Swings
Handstand Push-up Progression

WOD
A. DL 3×5 Rest 1:00
B. FR Reverse Lunge x6-8/leg x3 Rest 1:00

Change v. Maintain
*Post thoughts to comments

“It’s not what you look at that matters, it’s what you see.” -Henry David Thoreau

Announcements

  • Coach Shane’s South Side Strength program starts this week! 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
Randy S
Morgen S
Cameron S
Paiman S
Jeff C S
Kelly S
AM – Level 2
JV 2:24 3:01 1:53
Sparker 2:34 2:55 1:20
Eileen 2:56 3:03 1:09
Jessie 1:58 2:38 1:09
Jackie 2:47 3:01 1:22
Tow Matt 2:47 5:48 1:44
Ballet 2:11 4:39 1:36
Michael 1:52 4:29 0:42
Colleen 2:06 1:47 1:22
Dillard 2:00 2:04 1:46
Christina 2:42 1:53 1:42
Caitlin 2:23 1:40 1:38
12P – Level 2
Heather 3:00 1:56 1:50
Thurst 3:30 3:01 2:34
Marky Marc 3:40 3:16 2:05
Jables 2:51 2:49 1:16
PM – Level 2
ABC 1:56 2:32 0:58
Billy 2:16 1:42 0:52
EJ 2:39 1:57 0:55
Marissa 2:24 1:26 0:57
Cat 2:05 1:36 0:32
Pratt 2:47 2:19 1:12
Melissa 2:08 1:47 1:07
Araceli 4:01 3:31 0:50
Jen 4:15 3:13 1:29
LG 5:51 4:25 2:50
Sherman 2:08 2:50 1:23
Kiehler 2:02 2:52 1:12
Sean 2:50  –  –
Blake 1:52 2:47 1:01
Doug 2:04 3:25 2:38
Desiree 2:15 4:59 1:29
Denise 2:10 2:56 1:32
Patti 2:58 3:05 1:32
Andy 3:27 3:31 1:33
Holly 2:17 2:02 1:10
Alyson 3:07 4:09 2:12
Joia 3:18 3:39 2:29
Mike 1:54 4:00 1:45
Rocky 3:04 4:12 1:52
Jennifer 3:15 3:29 1:59