Workout: Monday 11/16/2015

Level 1
EMOM for 10 minutes
1 Power Clean and Jerk  (AHAP)
+
AMRAP in 18 minutes of:
2 Alternating Front Rack Step Ups  95# @ 20″/65# @ 16″
2 Front Squats
2 Pull Ups
* Increase reps by 2 every round.
Post load and rep count of last round completed.

Level 2
EMOM for 10 minutes
1 Squat Clean and Split Jerk (AHAP)
+
AMRAP in 5 minutes of:
20′ Handstand Walk
5 Bar Muscle Ups
Rest 1 minute
AMRAP in 5 minutes of:
10 Calories on Airdyne
5 Burpee Pull Ups
Rest 1 minute
AMRAP in 5 minutes of:
30 Double Unders
30 Air Squats
Post load and rep total for each AMRAP.

Barbell Club
Back Squat 2,2,2,2,2
+
Push Press 3,3,3,3,3
Post loads.

CrossFit Old School
5 Rounds
250M Row
25 Double Unders
10 Pull Ups
10 Push Jerk 115#/75#
Post time.

6 comments

  • Paul 16 Nov ’15

    5:15
    L1
    Erika 85#/12 Rx
    Barbara 90#/12 Rx
    Tim R. 165#/10 Rx
    Paul 185#/12 Rx
    L2
    Sean 74/35/214 Rx all
    CF OS
    Monica 16:21 Rx
    Lindsey 20:02 Rx
    Julia 19:08 Rx
    Newman 14:22 Rx

    Reply
  • Tina 16 Nov ’15

    8am
    L1
    Tim S 175#/12Rx
    Erica B 115#PR/16
    Jill 70#/14
    Michael 115#/8×2
    Pat 165#/14Rx
    Walt 185#/14Rx
    Stroup 165#/12Rx
    Andi 105#/12Rx
    Berenice 95#/10
    Tiffany 115#/12
    Susan 100#/14Rx
    Tina 115#/14Rx
    Alex 205#/16Rx

    Reply
  • Teshina DeBoer 16 Nov ’15

    9am
    L1
    Amanda 90#PR/12@65#
    Jeff M. 145#/10@75#
    Linda 95#/14Rx
    L2 Jeff 245#/75/45/180Rx all

    Reply
  • Teshina DeBoer 16 Nov ’15

    12pm
    L1
    Brian T. 210#/14Rx
    Talal 115#/C
    L2 Anthony 205#/100/45/221 Rx all
    CFOS Ray 24:54 mod

    Reply
  • Teshina DeBoer 16 Nov ’15

    4pm
    L1
    Christina G. 140#PR/14Rx
    Robert 135#/12@75#
    Katelyn 55#/2×13
    Chris B. 205#/14Rx
    Jean 115#/10Rx
    Chris F. 185#pR/12Rx
    Dustin 175#/10Rx
    Summer 90#/12
    Lina 135#/16Rx
    Troy 165#/12
    Aileen 105#/14Rx
    L2
    Jimmy 275#/20/45/211 Rx all
    Trapp 185#/125/49/214 Rx all
    Ira 245#/20/40/98 Rx all

    5pm
    L1
    Mike 155#/10
    Tommy 115#/10
    Sam 155#/12Rx
    Alberto 165#PR/12Rx
    Ismael 115#/10
    Mark 145#/10
    Marissa 90#/10
    Dave M 275#BSx3/14Rx
    Jeria 75#/10Rx
    Shiloh 115#/16Rx
    L2
    Brad 225#/50/45/215# Rx all
    Steve O 195#/45/58/180 Rx all
    Nick 205#/120/47/150 Rx all
    CFOS
    Felica 21:41Rx
    Sloane 16:20Rx
    Susan 20:07

    Reply
  • Tina 16 Nov ’15

    6pm
    L1
    Josh 155#/10Rx
    Rich 115#/10
    Mike 135#/10
    Mario 210#/12Rx
    CFOS
    Brent 15:45Rx
    Rob 21:47

    Reply

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