Workout: Tuesday 12/01/2015

Happy Birthday to long time CFEC client, Steve Andrade.  Here he is on a recent Challenged Athlete Foundation ride that started in San Francisco and finished in San Diego.  Have a great day, Steve.

 

Level 1
EMOM for 10 minutes
1 Squat Clean
+
AMRAP in 15 minutes of:
800m Run (Buy In)
5 Power Cleans  95#/65#
7 Front Squats
9 Pull Ups
11 Lateral Bar Hops (R+L=1)
Post load and rep total.

Level 2
EMOM for 10 minutes of:
3 Snatch Grip Deadlifts
+
800m Run
30 Sandbag TGU  50#/70#
30 HSPU
30 KB Swings 70#/53#
800m Run
Post load and time.

CrossFit Old School
1 Mile Run
+
3 Rounds
20 Med Ball Cleans 20#/14#
10 Toes to Bar
20 Med Ball Overhead Walking Lunges
Post time.

7 comments

  • Paul 1 Dec ’15

    5:15
    L1
    Mike S. 135#/56
    Erica S. 95#/74
    Barbara 95#/103 Rx
    Erika 95#/109 Rx
    Carrie 110#/140 Oops!
    Carolyn 55#/82
    Vince 135#/149 Rx
    L2
    Brad 245#/22:02 Rx
    Newman 205#/17:27 Rx
    CF OS
    Rose 26:40 Rx
    Rob 22:16 Rx
    Cathy 23:07 Rx
    Jennifer 23:37 Rx

    Reply
  • Paul 1 Dec ’15

    8:00
    L1
    Tim S. 165#/96 Rx
    Milly 135#/145 Rx
    Joe B. 115#/165 Rx
    Berenice 80#/64
    April 95# PR/103 Rx
    Anthony 195#/163 Rx
    L2
    Sean 225#/17:55 Rx
    Stroup 255#/26:34 Rx
    Briley 155#/19:58 Rx
    Jeff S. 255#/22:39 Rx
    CF OS
    Tiffany 19:50 Rx

    Reply
  • Paul 1 Dec ’15

    9:00
    L1
    Erica B. 120# PR/127 Rx
    CF OS
    Briley 19:30 Rx
    Tina 19:53 Rx
    Luke 16:42 Rx

    Reply
  • Joe 1 Dec ’15

    12:00
    L1
    Mario 225#/132 Rx
    Sam 165#/140 Rx
    Luke 160#/140 Rx
    Brittany 120#/109 Rx
    Ryan 235#PR/215 Rx
    Samantha 95#PR/81 Rx
    John N. 195#/196 Rx
    Susan 100#/134 Rx

    Reply
  • Tina 1 Dec ’15

    4pm
    L1
    Summer 85#/74
    Kevin C 125#/110
    Pat 165#/144Rx
    Brian T 225#/167Rx
    Dylan 195#/133Rx
    195#/133Rx
    Brad 255#/133Rx
    Lina 155#PR/181Rx
    Wendi 120#/82Rx
    Warren 155#/101
    Jimmy 265#/110Rx
    Cami 90#/108
    Katelyn 75#/96Rx
    Mark 165#/103
    L2
    Trapp 165#/18:18Rx
    Luke 185#/25:04 mod

    Reply
  • Tina 1 Dec ’15

    5pm
    Shane 155#/135Rx
    Robert 155#/122Rx
    Dave 325#dl/197Rx
    Jeria 75#/126Rx
    Felica 100#/140Rx
    Talal115#/96
    Chris B 235#/168Rx
    Bear 275#/140Rx
    Ira 285#/91Rx
    Natalie 25#/128
    Carrie J 55#/96
    Ismael 105#/128Rx
    Alberto 165#/161Rx
    Andrea 120#/149Rx
    Brent 215#/198Rx
    Steve O 205#/213Rx
    CFOS
    Lina 17:56Rx

    Reply
  • Tina 1 Dec ’15

    6pm
    L1
    Troy 175#/75Rx
    Shannon 65#/70Rx
    Jean 105#/100Rx
    Mike N 145#/67Rx
    CFOS
    Gary 16:26Rx
    Milly 16:52Rx
    Julia 19:24Rx

    Reply

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