Level 1 Certification - Day 2

WOD: "Team AMRAP"
5 member teams - 5 stations - AMRAP in 12 minutes

• box jumps
• pushups
• sumo deadlift high pulls
• run
• rest

My team scored 1119. Check out the pic from this weekend. I am in the 2nd to bottom pic on the left next to the tall guy in the red shirt. His name is Justin by the way. You can also click this LINK to go to the actual blog posting on the main site.

Level 1 Certification - Day 1

WOD #1: "TABATA Squats"
8 20 second rounds of max effort squats with 10 seconds rest between rounds. Score = to round with lowest # of reps.

1. 20
2. 20
3. 16
4. 15
5. 15
6. 14
7. 14
8. 15

Score = 14

WOD #2: "FRAN"
Three sets of 21-15-9 reps for time of:

• thrusters (95#)
• pullups

Time 8:20 Rx

I'm having a great time at CrossFit Atlanta this weekend for the cert. I didn't PR FRAN, but I did spend all day doing lifting technique drills and tabata squats. I want to revisit FRAN soon. Gotta get some rest for Day 2.