Workout: Thursday 10/08/2015

Level 1
EMOM for 12 minutes
1st minute: 2 Front Squats  (AHAP)
2nd minute: 10 Russian KB Swing  (Choose load)
+
AMRAP in 15 minutes
20 Calorie Row
15 KB SDLHP 53#/35#
10 Burpee Pull Ups
Post loads for FS, KB and rep total.

Level 2
800m Run
50 GHD Sit Ups
50 Pull Ups
800m Run
50 Burpees
50 Pistols
800m Run
Post time.

Barbell Club
Snatch Grip Deadlifts 3,3,3,3,3
+
Split Jerk 1,1,1,1,1,1,1
Post loads.

CrossFit Old School
5 Rounds
200m Run
10 DB Deadlifts  35#/25#
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Press
10 Pull Ups
Post time.

7 comments

  • Paul 8 Oct ’15

    5:15
    L1
    Jeff A. 155#/62#/153 Rx
    Scott O. 175#/44#/135 Rx
    Erika 100#/53#/127
    Erica S. 85#/26#/129
    Barbara 105#/53#/149 Rx
    Rose 105#/35#/90 Rx
    Tim R. 165#/70#/131 Rx
    John N. 225#/53#/210 Rx
    Gaby 95#/35#/125 Rx
    L2
    Vince 38:56
    Cathy 40:27
    Monica 27:14 Rx

    Reply
  • Paul 8 Oct ’15

    8:00
    L1
    Tim S. 175#/44#/105
    Erica B. 135# PR/53#/137 Rx
    Talal 95#/44#/180
    Berenice 90#/35#/110 Rx
    Jeff M. 185# PR/44#/136 Rx
    L2
    Stroup 34:30

    Reply
  • Paul 8 Oct ’15

    9:00
    L1
    Roselynn 105#/35#/132 Rx
    Felica 105#/53#/125 Rx
    Tina 135#/53#/147 Rx
    Susan 100# PR/44#/134 Rx
    L2
    Josue 39:55
    Anthony F. 45:22
    Kenny 28:38 Rx
    Briley 37:11 Rx
    Katie 41:28

    Reply
  • Tyler Rodems 8 Oct ’15

    12pm
    L1
    Samantha 100#/ 26#/ 128 Rx
    Wendi 145#/ 44#/ 128 Rx
    Aileen 150#/ 35#/ 146 Rx
    Sam 165#/ 53#/ 172 Rx
    Christina 115#/ 44#/ 149
    L2
    Ryan 26:18 Rx
    CFOS
    Luke 29:55 Rx

    Reply
  • Paul 8 Oct ’15

    4:00
    L1
    Christina G. 150#/35#/135 Rx
    Warren 155#/44#/155
    Chris B. 295#/70#/185 Rx
    Pat 185#/70#/176 Rx
    Ed M. 185#/70#/177
    Jimmy 265#/70#/150 Rx
    Lina 135#/62#/180 Rx
    L2
    Trapp 23:42 Rx
    Steve O. 26:53 Rx

    Reply
  • Paul 8 Oct ’15

    5:00
    L1
    Chris F. 215# PR/70#/155 Rx
    Alberto 165#/70#/175 Rx
    Ashley 100#/44#/132 Rx
    Brittany 125#/44#/141 Rx
    Andrea 120#/53#/154 Rx
    CF OS
    Susan 22:36 Rx

    Reply
  • Tina 8 Oct ’15

    6pm
    L1
    Kevin J 115#/53#/144Rx
    Brent 215#/70#/173Rx
    Luke 165#/62#/171Rx
    Summer 95#/35#/141
    Ira 305#PR/53#/124Rx
    Joe V 245#/62#/155Rx
    L2
    Carrie M 38:05
    Terry 25:00Rx
    Anthony 27:51
    Jake 35:02Rx

    Reply

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