Workout: Monday 09/28/2015

A very big thank you to Crossfit HQ for letting us host the Level 1 Seminar this weekend!

 

Level 1

EMOM for 10 Min

1 High Hang Power Clean + 1 Front Squat

+

AMRAP in 15 Min

20 Calorie Row

15 Thrusters 95/65#

10 Pull Ups

Post load and total number of reps.

 

Level 2

EMOM for 10 Min

1 Power Clean + 1 Push Jerk + 1 Split Jerk

+

3 Rounds

15 Deadlifts 225/155#

15 HSPU

15 T2B

Rest 3 Min

1000M Row

Post load and times for each.

 

Barbell Club

EMOM for 15 Min: 2 Cleans *TNG

+

Bench Press 5,5,5,5,5

+

EMOM for 10 Min

5 Strict Pull Ups

5 Strict Dips

Post loads.

 

CF Old School

5 Rounds

50 Double Unders

15 Burpees

Post time.

 

7 comments

  • Paul 28 Sep ’15

    5:15
    L1
    Rose 85#/90 Rx
    Erica S. 55#/80
    Barbara 85#/95 Rx
    Ashley 80#/95 Rx
    Jeff M. 135#/105
    Rob 135#/110 Rx
    Vince 155#/124 Rx
    Mike S. 115#/80
    Monica -/90 Rx
    Paul -/150 Rx
    L2
    Jake 205#/7:31 Rx/4:36
    Nick 185#/12:24 Rx/3:52
    Shiloh 95#/13:29 Rx/4:47
    CF OS
    Monica 9:34 Rx
    Diana 15:58 Rx
    Cathy 14:28 Rx
    Paul 11:14 Rx

    Reply
  • Paul 28 Sep ’15

    8:00
    L1
    Tim S. 175#/117 Rx
    Linda 90#/125 Rx
    Jill 55#/117
    April 55#/135
    Michael 135#-45#/166
    Stroup 165#/151 Rx
    Ed A. 220#/167 Rx
    Josh 115#/135 Rx
    L2
    Tiffany 95#/7:18/5:39
    Briley 135#/7:48 Rx/4:22
    Alex 195#/9:47 Rx/4:02

    Reply
  • Teshina DeBoer 28 Sep ’15

    9am
    L1
    Tina 105#/155Rx
    Amanda 70#/161
    CFOS
    Briley 11:02Rx
    Scott 10:56Rx

    Reply
  • Teshina DeBoer 28 Sep ’15

    12pm
    L1
    Sam 135#/163@75#
    Talal 75#/135
    Essence 100#/137Rx
    Brian T. 180#/165Rx
    Kevin 165#/146Rx
    Ray 95#/135
    Tim 135#/127@75#
    Christina 75#/143@55#
    BBC Ryan 195#/155#/C
    L2
    Newman 205#/7:06Rx/3:50
    Susan 95#/13:53/5:38
    CFOS Ryan 11:20Rx

    Reply
  • Teshina DeBoer 28 Sep ’15

    4pm
    L1
    Dave M. 155#/160Rx
    Dylan 165#/156Rx
    Pat 145#/162Rx
    Kenny 215#/190Rx
    Aileen 90#/117Rx
    Lina –/180Rx
    L2
    Lina 105#/–
    Brie 150#/8:24@125#/4:08
    Chris B. 210#/10:05Rx/3:58
    Jean 105#/19:59/5:20
    Jimmy 225#/12:03Rx/?
    BBC Jake 205#/205#/C

    Reply
  • Teshina DeBoer 28 Sep ’15

    5pm
    L1
    Cheyenne 55#/102
    Summer 65#/111
    Carissa 90#/130
    Tommy 75#/118
    Chris F. 155#/138Rx
    Mark 95#/135
    Alberto 120#/139Rx
    Milly 105#/–
    Dustin 195#/205Rx
    Wendi –/108Rx
    L2
    Brad 205#/8:54Rx/3:49
    Steve-O 190#/8:16Rx/4:02
    CFOS
    Ian 10:13Rx
    Brittany 14:40Rx

    Reply
  • Teshina DeBoer 28 Sep ’15

    6pm
    L1
    Mario 205#/155Rx
    Darci 35#/105
    Mike 45#/135
    Adam 155#/135Rx
    Robbie 145#/140
    Wendi 105#/–
    L2
    Brent 175#/14:13Rx/3:22
    Julia 105#/12:32/4:47
    Milly 130#/20:28Rx/4:16

    Reply

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