Workout: Wednesday 03/11/2015

Jeria showing us how it’s done….even with someone else coming along for the ride.

 

Level 1
25 minute time cap.

800m Run
30 Front Squats  75#/55#
30 Push Jerks
30 Knees to Elbows
500m Row
30 Knees to Elbows
30 Push Jerks
30 Front Squats
800m Run
Post time or reps completed.

 

 

 

 

Level 2

For Completion
800m Run @ 90%
Rest 4 minutes
600m Run @ 90%
Rest 3 minutes
400m Run @ 90% X 2
Rest 2 minutes
+
1000m Row @ 90%
Rest 4 minutes
750m Row @ 90%
Rest 3 minutes
500m Row @ 90% X 2
Rest 2 minutes

 

 

 

 

Barbell Club
EMOM for 20 minutes.
1 Power Clean + 2 Front Squats
+
EMOM for 15 minutes.
1 Split Jerk + 1 Push Jerk
Post loads.

 

 

 

 

CrossFit Old School
3 Rounds
800m Run
20 Squats Cleans  95#/65#
15 Push Jerks
10 Pull Ups
Post time.

7 comments

  • Paul 11 Mar ’15

    5:15
    L1
    Barbara -600m
    Josh C. -400m
    Anthony 22:35 Rx
    John N. 24:36 Rx 115#
    Paul -400m
    CF OS
    Rose 34:35
    Diana 29:27
    Emily 31:08 Rx
    Brian K. 23:43 Rx
    Rob 40:40 Rx
    Carrie M. 34:51 Rx

    Reply
  • Teshina DeBoer 11 Mar ’15

    8am
    L1
    Josh -600M
    April 10KTE (2nd 1/2)
    Berenice 10KTE (2nd 1/2)
    BBC Walt 155#/155#
    CFOS Milly 27:54Rx

    Reply
  • Teshina DeBoer 11 Mar ’15

    9am
    L1
    Marlette 23 FS (2nd 1/2)
    Vince -600M
    Michael -600M
    Alex D. 22:56Rx (+kid break)
    Eric Mc. -200M
    CFOS
    Dylan 31:34Rx
    Danielle 20:37Rx
    Carrie J. 32:22 (HCL last set)
    Tina 29:24Rx

    Reply
  • Tyler Rodems 11 Mar ’15

    12pm
    L1
    Brian B. 20 FS ( 2nd 1/2).
    Court – 500m (row)
    Aileen – 800m 55#
    Ed A. – 50 m 75#
    Brian T. – 100m 75#
    Rey 15 K2E (2nd 1/2).
    Ashley – 800m

    Reply
  • Teshina DeBoer 11 Mar ’15

    4pm
    L1
    Jimmy -800M
    Briley 24:58Rx 63#
    Alex 20FS 2nd 1/2
    Trapp 24:08Rx ODB
    Aaron S. 26FS 2nd 1/2
    BBC Bear 260#/225#
    L2
    Brad B. C
    Shiloh C
    CFOS Chris B. 28:10Rx

    Reply
  • Teshina DeBoer 11 Mar ’15

    5pm
    L1
    Steve S. 22:50
    Chris F. 24:12
    Carolyn 24:42
    Perry -600M
    Damian 15FS 2nd 1/2
    Carissa 5FS 2nd 1/2
    Jeria 30FS 2nd 1/2
    Marissa 10FS 2nd 1/2
    Robert 20:00
    Dustin 22:26Rx
    Rachel 20PJ 2nd 1/2
    Toni -700M
    L2
    Joe: C
    Brent: C

    Reply
  • Teshina DeBoer 11 Mar ’15

    6pm
    L1
    Monica 27FS 2nd 1/2
    Robbie -500M
    Riva 15KTE 2nd 1/2
    Christina G. 23 KTE 2nd 1/2
    Chris L. 23FS 2nd 1/2
    Jennifer S. 25:00
    Roarke 25:00
    Jennifer 7PJ (did FS 1st 2nd 1/2)
    Julia 500M Row
    Joe -800M
    Nick 25FS 2nd 1/2
    L2
    Heather R. C
    Gary C

    Reply

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