Workout: Wednesday 09/23/2015

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
EMOM for 15 minutes
1st minute:  1 Power Clean + 1 Hang Power Clean
2nd minute:  8 GHD Sit Ups
3rd minute:  3 Front Squats
+
3 Rounds
30 Double Unders
25 Med Ball Cleans  20#/14#
10 Burpees
Post loads for Cleans, FS and time.

Level 2
EMOM for 15 minutes
1 st minute:  3 Sumo Deadlifts
2nd minute:  3 HSPU off Paralettes
3rd minute:  6 Alternating Weighted Pistols
+
10 – 15 – 20 reps of:
Calories on Rower
Thrusters  135#/95#
Post loads of DL’s, Pistols and time.

CrossFit Old School
800m Run
+
5 Rounds
20 Double Unders
10 Toes to Bar
10 Split Squat Jumps
Post time.

7 comments

  • Paul 23 Sep ’15

    5:15
    L1
    Susie 35#/35#/13:35
    Aileen 105#/105#/13:23 Rx
    Barbara 85#/85#/13:59
    Mike 115#/115#/13:50
    Jeff A. 145#/165#/6:07 2 Rds.
    Carolyn 75#/75#/12:58 Mod.
    Carrie M. 115#/115#/-
    Tim R. 155#/155#/13:56 Rx
    Paul 175#/185#/9:24 Rx
    L2
    Monica 135#/18#/15:19 Rx
    Lindsey 115#/18#/18:45 Rx
    Nick 205#/35#/14:02 Rx
    Sean 225#/35#/13:02 Rx
    Terry 235#/35#/16:48 Rx
    CF OS
    Rose 20:10 Rx
    Diana 18:50 Rx

    Reply
  • Teshina DeBoer 23 Sep ’15

    8am
    L1
    Milly 135#/135#/7:19Rx
    Tim S. 145#/145#/11:45
    Alex 215#/245#/6;43Rx
    Walt 175#/175#/10:47Rx
    Stroup 155#/155#/11:01Rx
    Tiffany 95#/95#/6:40Rx
    Josh 155#/135#/9:58Rx
    Michael 115#/5 Strict PullUps/12:26 mod
    Katie 80#/90#/11:08

    Reply
  • Teshina DeBoer 23 Sep ’15

    9am
    L1
    Cami 65#/65#/17:33
    Leah 55#/55#/17:20
    CFOS Tina 18:30Rx 1 mile

    Reply
  • Teshina DeBoer 23 Sep ’15

    12pm
    L1
    Corinne 75#/105#/13:49
    Jaclyn 75#/85#/12:32
    Court 135#/150#/12;15Rx
    Brian T. 205#/225#/13;55Rx
    Talal 75#/75#/12:09
    Warren 135#/105#/10:12 2rds
    Dustin 205#/205#/–
    Terry 205#/205#/7;56Rx
    JoJo 245#/245#/6:43Rx
    Steve-O 185#/215#/7:09Rx
    Ed A. 215#/215#/9:22Rx
    Sonya 85#/75#/16:13Rx
    CFOS
    Briley 15:36Rx 1 Mile
    Ryan 13:06Rx 1 Mile

    Reply
  • Teshina DeBoer 23 Sep ’15

    4pm
    L1
    Kevin C. 125#/125#/17:50
    Dave M. 135#/185#/12:28Rx
    Lina 125#/135#/–
    Scott O. 135#/135#/12:16Rx
    Pat 175#/175#/?
    Brie 145#/165#/10:10Rx
    L2 Lina –/14:57Rx

    Reply
  • Teshina DeBoer 23 Sep ’15

    5pm
    L1
    Tommy 105#/75#/15:12
    Chris F. 165#/185#/17:15Rx
    Carissa 100#/100#/13:29Rx
    Mark 125#/125#/16:19
    Wendi 105#/115#/12:35
    Alberto 135#/135#/11:05Rx
    Jimmy 215#/225#/11:37Rx
    Chris B. 205#/255#/9:54Rx
    Shane 145#/155#/10:06Rx
    CFOS
    Milly 9:56Rx
    Newman 10:43Rx
    Susan 12;57Rx
    L2
    Trapp 275#/53#/14:22Rx
    Brad 265#/26#/12:32Rx
    Milly 135#/2.5#/–

    Reply
  • Teshina DeBoer 23 Sep ’15

    6pm
    L1
    Mike 75#/75#/16:00
    Rich 45#/45#/8:00 mod
    Erica 110#/125#/10:01Rx
    Joe 185#/185#/12:50
    Brittany 55#/55#/9:30 mod
    Shelly 55#/55#/15:54
    Brent 195#/205#/8:50Rx
    L2
    Sloane 185#/25#/12:04Rx
    Gary 275#/35#/13:24 115#
    CFOS
    Linda 18:32Rx 1 Mile
    Jennifer

    Reply

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