Workout: Monday 11/30/2015

Level 1
100 AbMat Butterfly Sit Ups
50 Squats
+
5 Rounds
200m Run
12 Burpees
+
50 Squats
100 AbMat Butterfly Sit Ups
Post time.

Level 2
3 Rounds
50 Double Unders
10 Thrusters  95#/65#
Rest 2 minutes.
3 Rounds
400m Run
15 Back Squats  135#/95#
Rest 2 minutes.
1000m Row
50 Pull Ups
Post time minus 4 minutes.

Barbell Club
E3MOM for 15 minutes of:
3 Front Squats
8 Barbell Shrugs
+
Weighted Bar Dip 3,3,3,3,3
Post loads.

CrossFit Old School
“Helen”
3 Rounds
400m Run
21 KB Swings  53#/35#
12 Pull Ups
Post time.

7 comments

  • Paul 30 Nov ’15

    5:15
    L1
    Jennifer 28:02
    Clara 25:15
    Erica S. 23:02 Rx
    Barbara 20:12 Rx
    Erika 24:19 Rx
    Rose 25:48 Rx
    Monica 20:35 Rx
    Rob 29:19 Rx
    JoJo 15:46 Rx
    Newman 16:54 Rx
    Paul 18:50 Rx
    L2
    Vince 31:02 @135#
    Cathy 39:11 @95#
    CF OS
    Rob 11:02 Rx PR

    Reply
  • Paul 30 Nov ’15

    8:00
    L1
    Steve A. 17:29 Rx
    Tim S. 23:23 Rx
    Gaby 24:29 Rx
    Susan 27:17 Rx
    Josh 28:10 Rx
    Mike S. 27:56 Rx
    Walt 27:10 Rx
    Tiffany 26:48 Rx
    April 30:53 Rx
    Berenice 27:02
    Felica 28:02 Rx
    L2
    Briley 24:18 Rx
    Teshina 23:12 @135#
    Alex 21:14 Rx
    Jeff S. 26:38 Rx
    CF OS
    Steve 9:23 Rx
    Stroup 11:11 Rx

    Reply
  • Teshina DeBoer 30 Nov ’15

    9am
    L1
    Tina 24:12Rx
    Linda 26:48Rx
    Luke 24:26Rx
    Emily 20:35 mod
    Briley 28:08Rx

    Reply
  • Teshina DeBoer 30 Nov ’15

    12pm
    L1
    Brittany 23:42Rx
    Talal 22:48
    Brian T. 31:25Rx
    Court 21:28Rx
    Christina 24:27
    Ray 33:42
    Sam 24:49Rx
    CFOS Luke 11:39Rx
    L2 Tim R. 30:00 75/115#

    Reply
  • Teshina DeBoer 30 Nov ’15

    4pm
    L1
    Summer 30:40
    Katelyn 24;10
    Warren 26:53Rx
    Jill 28:52
    Amanda 27:57
    Alex 19:15Rx
    Cami 27:46
    Aileen 26:52Rx
    Pat 22:41Rx
    Alberto 21:58Rx
    Ismael 23:00Rx
    Jimmy 26:36Rx
    L2
    Lina 20:33Rx
    Anthony 23:18Rx
    Sean 21:20Rx
    Chris B. 25:48Rx
    Trapp 26:57Rx
    Ryan 21:13Rx
    Luke 36:18Rx
    CFOS Dylan 9:34Rx

    Reply
  • Teshina DeBoer 30 Nov ’15

    5pm
    L1
    Dave M. 19:26Rx
    Robert 23:20Rx
    Jeria 27:43Rx
    Nick 20;13Rx
    Anthony 19:05Rx
    L2
    Steve-O 22:35Rx
    Brad 24:18Rx
    Shane 30:57Rx

    Reply
  • Teshina DeBoer 30 Nov ’15

    6pm
    L1
    Gary 19:01Rx
    Brent 22:48Rx
    L2
    Sloane 20:06Rx
    Julia 34:18Rx

    Reply

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