WOD 9/24

Level Two
Snatch Progression
Snatch Clusters x2.2.2.2×3 Rest :30 b/t reps 2:00 sets
*All clusters @ 75-80%, RPE 7-8

then…
7 Rounds
200 M Sprint
3-5 Kip CTB Pull-ups
*Jog back
*Total Split times, and Pull-ups recorded

Core/Stretch Circuit
Pancake Split, Arm Sweeps, & Across-the-body

Level One
Skill
Press
Push Press

Strength
A1. Press x5x4 (Work up in Weight) Rest :30
A2. Ring Rows x5x4 Rest 1:00

WOD
3 Rounds
200 M Run
10 Push Press
10 Tic Tacs
*Time Recorded

Optimize your health
*Post thoughts to comments

“Never put an age limit on your dreams.” – Dara Torres

Announcements

  • Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
  • Reserve your spot in (or come cheer on) the 1st CrossFit Classics Event – THIS FRIDAY (9/28)! Learn more about the fun here.
  • Voting for the T-Shirt Design Contest has opened! VOTE here.
  • Changes to a few of our specialty programs will go into effect on October 1st. Read about them here.

AM – Level 1
Mike 6:52
Garrett 6:00
Leslie 6:35
Kristen DNF
Jaclyn 6:45
Eddie 8:22
Mike 6:56
Brandon 8:11
Eric 8:36
King 7:00
AM – Level 2 PUs
Ivan 34 33 35 33 30 29 29 28
Mitch 36 36 37 39 37 37 38 27
Eileen 116 117 113 107 108 107 101 21
Leah 44 42 43 44 43 42 42 31
EJ 37 39 39 40 41 39 40 30
Jessie 41 39 44 43 42 42 42 35
Janice 37 36 36 37 36 38 37 21
MegO 44 52 54 55 53 59 57 ?
Sparker 44 44 45 45 46 45 44 31
Rhett 32 31 34 33 36 34 33 33
Jeff C 47 37 46 51 45 46 51 21
Mike 39 35 35 36 34 37 38 35
Jackie 53 51 51 51 50 51 51 35
AJ 50 42 44 43 49 47 45 35
Bradley 34 35 53 35 43 37 34 27
Michael 32 35 40 38 41 44 43 35
Jeff 31 34 40 41 39 42 47 35
Bryan 35 38 42 43 35 44 43 27
12P – Level 1
Ryan 42 44 44 44 44 41 42 35
Cat 53 53 60 60 60 59 54 35
Blake 38 42 42 41 41 40 33 35
JP 34 36 35 33 34 35 31 35
Heather 45 44 45 47 47 49 45 35
Mer 50 51 53 55 56 52 55 33
Evil 47 45 47 50 51 48 49 25
PM – Level 2
Nic 31 32 40 40 49 44  – 28
Dayna 40 41 43 45 47 48 48 35
Jables 47 47 52 52 53 56 55 21
Tasha 44 47 46  – 57 51 60 18
Crash 54 57 – – – 67 70 19
Jennifer S 51 42 60 64 66 71 74 35
Caitlin 50 50 49 51 54 54 52 23
Helen 41 46 53 – 52 – – 16
Zac 36 34 34 34 36 36 37 35
Schittone 39 39 40 59 63 67 79 35
Gabriel 44 45 46 48 53 53 58 35
Cowboy 40 39 39 43 42 41 37 29
Diana 48 42 42 46 46 44 40 24
Can2 54 52 52 62 75 77 60 35
Holly 60 55 55 56 54 51 49 23
LG 74 72 71 75 73 72 73 21
Shug 97 95 97 97 104 102 100 21
Walker 68 66 56 73 75 70 76 35
Sanchez 35 36 36 40 38 30 38
Andy 42 46 46 46 48 48 48
Marc 30 33 37 40 42 45 33
Kavi 36 39 39 39 39 39 33
Desiree 48 48 53 61 60 62 60
KT 55 53 54 56 60 58 58
LaRosa 44 48 51 54 49 51 50
Jen 59 52 54 53 57 61 58
Jason 35 36 35 37 36 29 31
Missy 47 42 50 41 44 46 45
C2 44 50 51 49 50 57 48
Rachel 36 38 46 – – – –
Alyson 49 54 62 66 72 70 65
Sean 32 34 35 34 35 35 35
ABC 44 42 50 48 48 48 49
George 36 37 38 36 47 42 41
Denise 43 43 43 45 46 47 44
Kaz 42 42 44 43 39 40 41
PM – Level 1
Linzi 4:28
Summer 4:58
Daby 6:06
J. Dub 5:32
Snider 6:33
Jack 4:44
Robert 6:55
Heidi 6:29
Smitty 4:52
Liz 7:24
Whitney 7:35
Angelica 4:50
Fran 6:09
Vinnie 5:17
49er 4:15
Kara 4:47
Vanessa MOD
Snick 4:29
Rex 5:49
Chris 4:02
Andy 5:16
Tristan 6:14
Hannah 5:56
Eugenia 6:00
J-Mo 4:41
Dave 4:05
Grace 4:14
in Workout of the Day 280 comments