Workout: Tuesday 09/22/2015

Reminder: CFEC will be closed this weekend, as CrossFit HQ will be holding their Level 1 Seminar at our gym.  We will hold a class at 6:15 on Saturday, only.  Thank you for your cooperation.

 

Level 1
Tabata
20 Seconds of work, followed by 10 seconds rest, for 8 rounds.
The completion of the 8 rounds will be followed by a 1 minute rest.
Back Squats  75#/55#
Sit Ups
Push Press
Box Jumps  20″
Bent Over Rows
Post one number of total reps.

Level 2
” Nasty Nancy ”
1200m Run
15 Overhead Squats  95#/65#
800m Run
12 Overhead Squats  115#/75#
400m Run
9 Overhead Squats  135#/95#
200m Run
6 Overhead Squats  155#/105#
Post time.

Barbell Club
Back Squats 3,3,3,3,3
+
Weighted Pull Ups 2,2,2,2,2
Post loads.

CrossFit Old School
10 Rounds
200m Run
10 KB Swings 53#/35#
5 Burpees
Post time.

7 comments

  • Paul 22 Sep ’15

    5:15
    L1
    Erica S. 251
    Barbara 377 Rx
    Jeff M. 275 Rx
    Mike 252 Rx
    Tim 246 Rx
    Paul 396 Rx
    L2
    Emily 26:53
    Lindsey 20::34 Rx
    Sean 22:30 Rx
    Jake 28:18 Rx
    John N. 21:57 Rx
    Newman 31:17 Rx
    Monica 24:45 Rx
    CF OS
    Rob 24:24 Rx
    Rose 27:07 Rx
    Diana 23:20 RX
    Cathy 25:30 Rx

    Reply
  • Paul 22 Sep ’15

    8:00
    L1
    Erica B. 364 Rx
    Tim S. 302 Rx
    Carissa 315 Rx
    Tina 409 Rx
    April 266 Rx
    Hilary 344 Rx
    James 344 Rx
    Stephen 347 Rx
    Berenice 239 Rx
    L2
    Briley 18:53 Rx
    Alex 16:58 Rx
    Tiffany 23:50

    Reply
  • Paul 22 Sep ’15

    9:00
    L1
    Anthony 290
    Briley 291 Rx

    Reply
  • Terry W. 22 Sep ’15

    Noon
    L1
    Ray- 302Rx
    Ed – 407Rx
    Sam- 356Rx
    Mario- 309Rx
    Sonya-246 Rx
    Talal-417

    L2
    Jojo C – 12:50 Rx
    Dani S- 13:45 Rx Mens Weight
    Brad- 19:10 Rx
    Vince – DNF

    Reply
  • Paul 22 Sep ’15

    4:00
    L1
    Dave 377 Rx
    Aileen 267 Rx
    Chris B. 416 Rx
    Kevin C. 265
    Cami 238
    Warren 249 Rx
    Dylan 380 Rx
    Scott O. 331 Rx
    Lorainne 297
    Pat 361 Rx
    L2
    Joe B. 17:16
    Shiloh 25:10 Rx
    Lina 24:30 Rx
    Trapp 18:58 Rx
    BBC
    Brad 275#/
    Bear 405#/5#

    Reply
  • Paul 22 Sep ’15

    5:00
    L1
    Brittany 288 Rx
    Tommy 351 Rx
    Marissa 273 Rx
    Chris F. 362Rx
    Summer 228Rx
    Katie 298Rx
    Lina 367Rx
    Shane 280Rx
    Wendi 317
    Mark 300Rx
    Felica 273Rx
    Joe V 288Rx
    Jimmy 326Rx
    Ian 448Rx
    Ed M 350Rx
    L2
    Steve O 17:49Rx
    CFOS
    Bear 23:07Rx
    Trapp 16:40Rx

    Reply
  • James B 22 Sep ’15

    L1
    Troy 276 Rx
    Danny 250 Rx
    Alberto 307 Rx
    Shannon 232
    L2
    Milly 18:29 Rx
    Nick 17:45 RX
    Brent 23:36 Rx
    Julia 23:59
    Sloane 18:35 Rx
    Gary 28:40
    CFOS Suzan 20:49 Rx
    BBC
    Jake 245#

    Reply

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