Workout: Wednesday 09/09/2015

Level 1
1000m Row
+
5 Rounds
30 Double Unders
25 Squats
20 Sit Ups
15 Push Ups
+
1000m Row
Post time.

Level 2
EMOM for 20 minutes
Odd: 1 Hang Power Snatch + 1 Hang Squat Snatch
Even: 5 Strict Toe to Bar
+
” Flight Simulator ”
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
Unbroken Double Unders
Post load and time.

CrossFit Old School
5 Rounds
15 Deadlifts 135#/95#
15 GHD Sit Ups
15 Wall Ball 20 #/14#
15 Box Jumps  20″
Post time.

8 comments

  • Paul 9 Sep ’15

    5:15
    L1
    Diana 28:37 Rx
    Carrie M. 38:28
    Cathy 31:57 Rx
    Ray 31:01
    Adam 26:35 Rx
    Barbara 31:56
    Jeff A. 24:08 Rx
    L2
    Terry 135#/-
    Monica -/10:29 Rx
    Lindsey -/11:56 Rx
    JoJo -/9:20 Rx
    Newman -/9:45 Rx
    CF OS
    Monica 15:44 Rx
    Rob 26:46 Rx
    Lindsey 20:44 Rx
    Vince 16:41 Rx
    JoJo 12:18 Rx
    Newman 12:46 Rx

    Reply
  • Teshina DeBoer 9 Sep ’15

    8am
    L1
    Steve A. 19:48
    Ally 32:15
    Susan 29:24Rx
    Tiffany 22:55Rx
    Michael 33:26 mod
    Jill 35:09
    Alex 19:56Rx
    Walt 27:03Rx
    Ruby 29:27 (800m runs)
    CFOS Stroup 38:50Rx (+2K Row)

    Reply
  • Teshina DeBoer 9 Sep ’15

    9am
    L1
    Tina 31:27Rx
    Anthony F. 31:21
    Berenice 37:32
    Leah 37:20

    Reply
  • Teshina DeBoer 9 Sep ’15

    12pm
    L1
    Court 27:09Rx
    Brian T. 37:50Rx
    Cami 36:11
    Rey 26:20
    Talal 33:10
    Briley 34:41Rx
    Sam 26;57
    Ashley 35;04Rx
    Ryan 18:45Rx
    Christina 31:40
    L2 Lina –/11:39Rx
    CFOS
    Lina 2Rds+6WB
    Steve-O 15:58Rx
    Aileen 24:57Rx

    Reply
  • Teshina DeBoer 9 Sep ’15

    4pm
    L1
    Mike 34:21
    Brian 26:16
    Chris F. 25:17
    Amy 25:25
    Troy 38:00
    Scott O. 28:58
    Pat 23:40Rx
    L2
    Sean 115#/10:41Rx
    Kenny –/23:11Rx
    Trapp –/34:53Rx
    Chris B. –/15:58Rx
    Jimmy –/13:41Rx
    CFOS
    Trapp 14:46Rx
    Chris B. 16:59Rx
    Dylan 19:38Rx
    Kenny 16;21Rx

    Reply
  • Teshina DeBoer 9 Sep ’15

    5pm
    L1
    Erica 29:14
    Tommy 31:37
    Carissa 30:43Rx
    Wendi 34:43
    Milly 24:10Rx
    Alberto 27;20Rx
    Ed M. 25;15
    Gaby 28:15
    Jimmy 30:13Rx
    CFOS
    Brad 16:07Rx 24″
    Zach 11:34Rx 24″
    Linda 25:42Rx

    Reply
  • Trapp 9 Sep ’15

    I didn’t realize it till now but I did 24″ as well.

    Reply
  • Teshina DeBoer 9 Sep ’15

    6pm
    L1
    Summer 32:40
    Shannon 34:10
    Mark 35:18
    Clara 33:12
    Joe 25:40
    L2
    Brent 140#/16:34Rx
    Shane 95#/30 (up)
    Gary 105#/13:25Rx
    CFOS
    Julia 18:55Rx
    Milly 16:40Rx

    Reply

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