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 |