Shanna finished first in the final event and 11th overall at this weekend's Southeast Regional.
Strength/Skill Work: Front squat
WOD
30 seconds on, 30 seconds off rotating through each of the following stations:
Wall Ball (Men-10′ target, Ladies-8′ target)
Pull-ups
Box Jumps (20″)
Complete 4 total rounds.
Please note there is not a specific rest station being that you have 30 seconds of rest between each station.
Post total reps and modifications to comments. This WOD was last completed six weeks ago on 100217.
Thanks for the support this weekend, everyone! CFA really put it all out there.
Party at my house this Friday after the Chamber 5K. So, around 6 until whenever. Yes, there will be infused vodka. Potluck. Email me if you need info, tamara_cohen@yahoo.com. And, if you’re not running the 5K, you SHOULD run the 5K…because I am, and I love to run more than 400m. For realz.
41 rep improvement from the last time we did this WOD. Holy crap. I love CrossFit. Maybe I should workout at 9:00 am more often.
Way to Shanna! Great job to everyone. I wish I could have been there.
Slam Dunk
Name Total reps Wallball#/Box ht./PU (bands) Front Squat
Aiden 135 10/20/blue
Dawn 176 10/20/blue-red 110X3
Jacob 163 12/24/RX
Shalene 125 6/20/red
Maggie 140 10/25/RX 115X1 (pc 125)
Betsy 137 10-6/20/blue-red
Dan 186 12/24/RX 175 PR
Matt 148 12/24/RX 129X5
Eva 186 8/16/blue 89X5
Kimberly 132 10/12/red 95X5 PR
MCK 131 10/16/blue 95 PR
KK 155 10/16/RX 135X5
Kelly 177 8-10/20/blue-red 65X5
Jamie 134
T-Bone 169 12/10/RX 3X3X125 ws
Shannon 200 12/24/RX
Tina 161 6-8/20/blue/purple 94X3
A 132 8/20/blue 100X3
Katie 156 12/20/RX 5X3 @ 125
Rustan 199 12/24/RX 165X5
Steven 185 12/24/RX 155X5
Sarah 144 10/20/blue-red 96X5
K. Rice 147 12/20/blue-red
J $ 148 12/20/red-purple WAL2K
Ali 133 10/20/blue-purple 68X5 PR
Daniel T 154 10/20/red 185X5
199, Rustan? Seriously? Hahaha. Nice.
Shanna! Lots of love from CrossFit Charleston! We all enjoyed watching you this weekend and especially on the last WOD! Way go to woman! Congrats and we hope to see you and the hubby again soon!
Katie! We loved having you and the hubby in town…come back anytime! Congrats on Regionals! Look forward to seeing you again soon.
Joni