Workout: Monday 09/21/2015

Level 1
EMOM for 18 minutes.
1st minute:  3 Deadlifts
2nd minute:  3 Push Press
3rd minute:  Strict Pull Ups ( M -5, W – 3 )
+
3 Rounds
200m Run
10 Power Snatches 95#/65#
10 Toes to Bar
10 Push Ups w/feet on 45# plate
Post loads for DL’s, PP’s and time.

Level 2
EMOM for 18 minutes
1st minute: 2 Hang Squat Clean
2nd minute: 8 Ring Dips
3rd minute: 1 Split Jerk
+
AMRAP in 15 minutes of:
30 Double Unders
15 KB SDLHP  70#/53#
15 Toes Thru Rings
Post loads for HSC, SJ and rep total.

CrossFit Old School
5 Rounds
300m Row
15 Calories on Airdyne
25 Double Unders
2 Gassers
Post time.

7 comments

  • Paul 21 Sep ’15

    5:15
    L1
    Sam E. 105#/60#/17:45 Rx
    Aileen 170# PR/65#/15:41 Rx
    Susie 55#/35#/14:00
    Barbara 165#/85#/13:01 Rx
    Rose 165#/65#/16:43 Rx
    Jeff M. 205#/125#/14:01
    Jeff A. 205#/125#/6:34 2 Rds.
    Paul 245#/125#/10:36 Rx
    L2
    John N. 185#/185#/372 Rx
    Terry 175#/175#/350 Rx
    CF OS
    Cathy 33:31 Rx
    Rob 32:12
    Newman 25:12 Rx
    Monica 29:59 Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    8am
    L1
    April 115#/70#/12:59
    JOsh 205#/135#/12;36Rx
    Linda 135#/95#/16:16Rx
    Briley 235#/125#/8:56Rx
    Stroup 225#/135#/10:52Rx
    Tiffany 135#/85#/8:14Rx
    Berenice 130#/75#/18:53
    L2 Ed A. 195#/215#/225Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    9am
    L1
    Alex 365#/175#/7:12Rx
    Sloane 235#/95#/9:32Rx
    Jill 95#/55#/15:22
    Amanda 145#/DB’s/14:28 mod
    L2 Bear 225#/225#/175
    CFOS
    Briley 32:31Rx
    Roselynn 36:40Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    12pm
    L1
    Ray 245#/135#/11:00
    Court 215#/135#/12:02Rx
    Wendi 155#/85#/13;02mod
    Brian T. 335#/195#/11:45Rx
    Talal 70#KB/85#/12:00
    Tim 275#/135#/12:53Rx
    Dani –/6:35Rx 85#
    L2 Andrea 100#/95#/345Rx
    CFOS Felica 31:35Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    4pm
    L1
    Dave M. 275#/165#/10:39Rx
    Mario 275#/165#/10:59Rx
    Sam 285#/165#/10:06Rx
    Kevin C. 275#/115#/11:54
    Jaclyn 115#/75#/14:15
    Jean 225#/100#/16:20Rx
    Chris B. 385#/205#/8:22Rx
    Pat 225#/185#/10:04Rx
    Dylan 285#/165#/8:45Rx
    L2
    Lina 145#/135#/390Rx
    Trapp 185#/185#/413Rx
    Essence 125#/135#/270Rx
    Jimmy 225#/225#/270Rx
    Shane 135#/135#/270Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    5pm
    L1
    Mark 275#/115#/?
    Cheyenne 95#/65#/16:47
    Marissa 155#/75#/13:25
    Tommy 195#/105#/18:10
    Summer 95#/70#/16:33
    Robbie 335#/165#/10:10Rx
    Carissa 165#/75#/14:25
    Lina 85#/85#/–
    Jimmy 135#/165#/–
    L2
    Sean 215#/215#/385Rx
    Brad 185#/185#/348Rx
    Ian 275#/295#/370Rx
    Brent 195#/195#/343Rx
    Steve-O 175#/205#/346Rx
    CFOS
    Brittany 35:59Rx
    Susan 35:45Rx

    Reply
  • Teshina DeBoer 21 Sep ’15

    6pm
    L1
    Shannon 45#/55#/13:43
    Joe 295#/165#/11:00Rx
    Danny 205#/65#/11:41
    Erica 200#PR/95#/14:30
    Alberto 205#/115#/12:51
    Carolyn 200#PR/105#/15:46 mod
    Clara 115#/55#/11:52
    Darci 45#/55#/15:40
    Chris F. 295#/165#PR/10:09 mod
    Mike 75#/65#/11:45
    Milly 205#/110#/8:29Rx
    Julia 205#/105#/10:39Rx
    L2
    Ryan 195#/175#/409Rx
    Nick 165#/165#/308Rx

    Reply

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