WOD 9/5
Level Two
15:00 Agility Stations (4:00 per Station + 1:00 Transition)
Station #1: 4-Corner Cone Drill
Station #2: Small Hurdles
Station #3: Tall Hurdles
5:00 AMRAP
3-6-9-12
Full DB Snatch/Arm (45 lb, 20 lb)
Double-unders
Rest 5:00
5:00 AMRAP
3-6-9-12
DB Push Press
Rocket Jumps (Touch PU Bar)
*Record Total Reps
Level One (TEST DAY)
Skill
Jerk
WOD
A1. Push Press x5x4
A2. Strict Chin-ups x5 or COB Hold x4 (first 3 sets are attempts to get :30 Chin-Over-Bar Hold)
B. 5:00 Partner AMBAP (As-Many-Burpees-As-Possible)
13 Fat-Releasing Foods to Lose Weight Fast
*Post thoughts to comments
“Sweat plus sacrifice equals success.” – Charlie Finley
Announcements
- The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
- The Athlete Open is this Saturday (9/8). Learn more here. *We are still looking for volunteers!
- We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes! More info here.
- Have you heard about the “We the People” Fundraiser? Learn more here.
- The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.
AM – Level 1 | |
Ginger + Robert + Faith | 45 |
Kandaace + Leslie | 55 |
Jesse + Zac | 119 |
Anna + Martin | 58 |
Donna + Morgen | 72 |
AM – Level 2 | |
Big Spoon | 171 |
Keith | 140 |
Jessie | 150 |
Alex | 145 |
Leah | 151 |
JV | 165 |
Valyn | 163 |
Ivan | 150 |
Eileen | 180 |
Aaron | ? |
Styx | 182 |
Sparker | ? |
Guthrie | ? |
Laila | 99 |
Jenny | 129 |
James | 92 |
Tow Matt | 200 |
Michael | 169 |
Ballet | 175 |
AJ | 199 |
Paul | 155 |
Ryan | 144 |
Bradley | 171 |
12P – Level 2 | |
Mer | 130 |
Jamey | 111 |
Missy | 129 |
Crash | 122 |
Kiehler | 127 |
PM – Level 2 | |
Ed | 129 |
Gwar | 111 |
Marissa | 160 |
Jeff | 142 |
Kevin | 175 |
Andrew C | 168 |
Marky Marc | 96 |
Kaz | 112 |
Gary | 171 |
Blake | 155 |
Tasha | 186 |
Araceli | 150 |
Caitlin | 198 |
Holly | 162 |
JP | 192 |
Derek | 78 |
Schittone | 153 |
E-Rod | 99 |
Sean | 164 |
PM – Level 1 | |
Grace + Vanessa | 56 |
Jack + Whitney | 49 |