workout: Monday 10/05/2015

Level 1
EMOM for 15 minutes
1st minute: 3 Back Squats  (AHAP)
2nd minute: 8 Ring Dips ( W – 5 )
3rd minute: 30 Double Unders
+
3 Rounds
500m Row
10 Strict Press 75#/55#
15 Push Press
20 Push Jerk
Post load and time.

Level 2
EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Squat Clean
2nd minute: 8 Alternating Handstand Shoulder Touches
3rd minute: 1 Max Height Box Jump
+
AMRAP in 10 minutes
5 Calories on AirDyne
5 Push Jerks  165#/120#
5 Toes to Bar
5 Burpees
Post load, height of box and rep total.

CrossFit Old School
4 Rounds
400m Run
15 KB Swings 53#/35#
15 Goblet Squats
15 Box Jumps 20″
15 Burpees
Post ime.

7 comments

  • Paul 5 Oct ’15

    5:15
    L1
    Greg 65#/19:44
    Jeff M. 225#/20:24 Rx
    Barbara 115#/19:57 Rx
    Erica S. 85#/21:53
    Cathy 95#/21:28
    Rose 105#/24:26 Rx
    Paul 215#/17:59 Rx
    L2
    Sean 195#/44″/107
    Shiloh 110#/29″/80
    Anthony 185#/35″/83 Rx
    CF OS
    Vince 23:57 Rx
    Monica 21:13 Rx
    Rob 18:52

    Reply
  • Teshina DeBoer 5 Oct ’15

    8am
    L1
    Rob –/27:28Rx
    Erica S. 145#PR/21:51
    April 85#/23:33
    Mike S. 165#/24:43
    Susan 95#/25;00
    Felica 115#/23:59
    L2 Alex 225#/49.5″/92Rx

    Reply
  • Teshina DeBoer 5 Oct ’15

    9am
    L1
    Tina 135#/20:35Rx
    Amanda 105#/20:56
    L2
    Jeff 225#/48″/87Rx
    Briley 155#/39″/72Rx
    Kenny 225#/50.5″/100Rx

    Reply
  • Teshina DeBoer 5 Oct ’15

    12pm
    L1
    Berenice 95#/24:16
    Talal 75#/14:53
    Sam 165#/19:06Rx
    Court 150#/20:54Rx
    Brian T. 275#/14:30Rx
    Ryan 255#/17:31Rx
    Terry 325#/14:22Rx

    Reply
  • Teshina DeBoer 5 Oct ’15

    4pm
    L1
    Summer 85#/24:09
    Luke 195#/16:44Rx
    Dave M. 245#/20:20Rx
    Aileen 135#/17:35
    Jimmy 315#/15:22Rx
    Kenny 300#/13:51Rx
    Christina G. 135#/27:29Rx
    Sean 165#/25:36Rx
    Pat 225#/?
    Tim 165#/23:23Rx
    L2
    Ira 245#/45.75″/58Rx
    Trapp 185#/46.5″/93Rx
    Chris B. 195#/36.75″/108Rx
    Shane 145#/35.5″/115
    CFOS
    Jim 29:51Rx
    Emily 30:03 mod
    Essence 26:13Rx

    Reply
  • Teshina DeBoer 5 Oct ’15

    5pm
    L1
    Cheyenne 55#/23:26
    Mark 115#/24:21Rx
    Troy 165#/26:08
    Shannon 85#/25:41
    Chris F. 215#PR/16:40Rx
    Scott 125#/20:25Rx
    Chris B. –/12:52Rx
    CFOS Trapp 22:20Rx 24″
    L2
    Lina 105#/25″/85
    Brittany 105#/30″/68
    Milly 125#/30″/75Rx
    Julia 125#/20″/60
    Steve-O 185#/42″/100Rx
    Brent 205#/48″/67Rx

    Reply
  • Teshina DeBoer 5 Oct ’15

    6pm
    L1
    Mario 245#/15:52Rx
    Alberto 155#/18:56Rx
    Clara 105#/18:25
    Joe 245#/16:16Rx
    Gaby 75#/18:25Rx
    Kevin J. 65#/20:57
    L2
    Gary 155#/42″/47
    Sloane 115#/30″/30
    CFOS
    Steve-O 25:12Rx
    Lina 28:27Rx

    Reply

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