Warmup
JM/ Samson stretch 3 x 3
row 300/ jump rope 2 minutes
inch worms/ lunge pullback/ straight leg kicks
10 pvc front squats bottom to bottom
20 pvc push press
CrossFit WOD
Amrap in 20 minutes of:
400m run
40 wall balls 20#/ 10#
"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."
Nathan on the row part of Wod 2b. He finished 9th overall. Great performance by everyone who stepped on the field and gave it their all.
RESULTS:
CF WOD
CF WOD
| Athlete | Rounds | extra reps | rx/ mods | |
| Jamie | 4 | 200m run | rx+ | 16# |
| Delia | 3 | 300m run | rx+ | 16# |
| Cyndy | 4 | run & 6 wb | rx+ | 10 ft |
| Shalina | 4 | 100m run | rx+ | 10 ft |
| Gail | 3 | run & 5 wb | rx+ | 10 ft |
| Jerry | 5 | 200m run | rx | |
| Kris | 5 | rx | ||
| Steve G | 4 | run & 20 wb | rx | |
| Georgia | 4 | run & 18 wb | rx | |
| Pat H | 4 | run & 9 wb | rx | |
| Brian | 4 | run & 6 wb | rx | |
| Nick | 4 | run | rx | |
| Dips | 4 | 200m run | rx | |
| Dustin | 4 | 300m run | rx | ROM |
| Aimee | 4 | 300m run | rx | ROM |
| Red | 4 | rx | ||
| Gary | 3 | run & 35 wb | rx | |
| Shawn | 3 | run & 25 wb | rx | |
| Jackie | 3 | run & 21 wb | rx | |
| Ron | 3 | run & 20 wb | rx | |
| big Mike | 3 | run & 10 wb | rx | |
| Ed | 3 | 350m run | rx | |
| Vince | 3 | 100m run | rx | |
| Mike S | 2 | run & 25 wb | rx | ROM |
| RJ | 2 | 200m run | rx | |
| Andrew | 4 | row & 13 wb | rx | 500 row |
| L | 4 | 400m row | rx | 500 row |
| Tracy | 4 | modified | ||
| Arvinder | 3 | 200m run | 10# wb | |
| Mikey | 3 | 100m run | 10# wb | |
| G2 | 3 | 10# wb | ||
| Eddie J | 5 | 300m row | 10# pp | 400 row |
| LuzAnna | 3 | 11:37 | 4# wb | |
| Doc | interval row |
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