WOD 8/9

Level Two

Make up Day

Strength WOD
A. Back Squats x3x4 @ 85-90%  Rest 3:00-5:00
B1. Snatch Lift-off + Snatch DL x3+2×3  Rest :60
B2. DB Press x6x3 (find 6RM)  Rest :60
C1. Weighted Chin-ups x4-6×3  Rest :45
C2. Tic Tac x12/side x3  Rest :45
C3. Two Arm Bent Over Trap 3 Raise x6-8×3  Rest :45

Dreams will get you nowhere, a good kick in the pants will take you a long way. -Baltasar Gracian

The Lost Art of Play
*Post thoughts to comments

Level One (Day 5)

Ring Dip Progression

4 Rounds
3:00 on/1:00 off
10 Wall BAlls
Front Plank
*With partners, alternate one person doing wall balls while other partner does a front plank hold
*Record total Wall Balls

– Saturday, August 13th, our regular classes will be canceled and we will be having CrossFit Total Day!  You will need to sign up
here under “seminars & boot camps” for a time slot.  There are time slots open at 9:00, 10:00 and 11:00am.  Let’s lift some heavy weights CFA!

Level 1- AM
Alyson/Cynthia 8.5 rounds
TJ/Jenna/Heidi 7.5 rounds
AM Results
Dayna F: 31:17 (53lbs, 15lbs)
Can2 S
Mego S
9 AM S
Jables M: 5:36 (20 lb)
Tasha M: 5:21 (15 lb)
Janice S
Tow Matt Th: 26:21 (20 lb)
Erica S
Big Shug S
Ivan M: 8:51 Rx
PM Results
Fro S
Julie S
Ty S
Turk F, 21:32 (95 lb)
Cat S
Geno S
Crash S
Kaz S
Blake S
Stacey S
Stephanie S
Veronica I
Boone S
G. S