Workout: Wednesday 11/18/2015

Congratulations to Carrie, Jennifer and Cathy for completing The Silver Strand Half Marathon this past weekend.  It was their first attempts at that distance and they were successful in their efforts.  Coach Terry completed the race, too.

Level 1
E2MOM for 10 minutes of:
5 Deadlifts   @  70% of 1RM
10 Clapping Push Ups
+
AMARP in 15 minutes of:
200m Run (= 2 reps)
50 Double Unders
12 Skater Plyos  @ 4′  ( R+L=1)
Post load and rounds plus reps.

Level 2
E2MOM for 10 minutes of:
6 TGU’s  53#/44#
10 GHD Sit Ups
+
AMRAP in 15 minutes of:
60′ Sled Push 90#
25 Ball Slams  25#/20#
10 Calories on Airdyne
Post Rx or not and rounds plus reps.

CrossFit Old School
4 Rounds
30 Double Unders
25 Wall Ball 20#/14# @ 9′
20 KB Swings  53#/35#
Post time.

7 comments

  • Paul 18 Nov ’15

    5:15
    L1
    Barbara 145#/1+18 Rx
    Erika 135#/3 + 2 Rx
    Erica S. 85# / 3 + 42
    Mike S. 175#/ 5
    Jeff M. 185#/ 4 + 42
    Rob 185#/4 + 2
    Rose 155# / 3 Rx
    Monica 155# / 7 Rx
    Paul 185# / 5 Rx
    L2
    Cathy 26# / 3 + 34 Rx
    Sean Rx / 5 + 3 Rx
    Newman Rx / 5 + 30 Rx
    CF OS
    Carrie 19:25 Rx

    Reply
  • Teshina DeBoer 18 Nov ’15

    8am
    L1
    Tim S. 185#/3Rx
    Andi 135#/5+2Rx
    Walt 185#/–
    Tiffany 115#/4Rx
    Jill 95#/4
    Michael 135#/4 mod
    Stroup 225#/–
    Felica 135#/6Rx
    L2
    Stroup –/4Rx
    Walt –/4+28Rx
    Alex Rx/5=7Rx
    Milly 35#/4Rx
    Teshina 44#/5+14Rx

    Reply
  • Teshina DeBoer 18 Nov ’15

    9am
    L1
    Jennifer 35#/3+2
    Berenice 125#/3
    April 115#/3+2
    Tina –/4Rx
    L2
    Tyler Rx/5+6Rx
    Heather Rx/4Rx
    CFOS
    Alex 11:01Rx
    Tina 12:06Rx
    Luke 15:21Rx

    Reply
  • Teshina DeBoer 18 Nov ’15

    12pm
    L1
    Court 195#/4+30Rx
    Warren 255#/4+2
    Cami 135#/4+32
    Sam 185#/4+56
    Susan 125#/5+52Rx
    Ray 185#/3+29

    Reply
  • Teshina DeBoer 18 Nov ’15

    4pm
    L1
    Kevin C. 185#/5 mod
    Summer 165#/3+52
    Erica 165#/–
    Jimmy 225#/4+32Rx
    John F. 155#/3+52
    Luke 210#/5+37Rx
    Lina –/7Rx
    L2
    Chris B. Rx/5Rx
    Trapp Rx/4+25Rx 30#
    Anthony 53#/5Rx
    Vince 26#/5Rx
    Lina 26#/–
    CFOS
    Julia 12:10Rx
    Essence 14:45Rx
    Ira 25:21Rx

    Reply
  • Teshina DeBoer 18 Nov ’15

    5pm
    L1
    Chris F. 225#/3+1Rx
    Robert 185#/4+12
    Troy 275#/4+58Rx
    Dave M. 275#/4+54Rx
    Katelyn 65#/4+12
    Marissa 125#/3+16Rx
    Jeria 125#/3+2Rx
    Wendi 175#/3+27
    Darci 55#/1.5
    Steve-O 275#/5+26Rx
    Linda 135#/4+38Rx
    Alberto 205#/8Rx
    Ismael 115#/9
    L2 Brad Rx/5+1Rx 30#
    CFOS Lina 9:42Rx

    Reply
  • Teshina DeBoer 18 Nov ’15

    6pm
    L1
    Mark 225#/3+2
    Shannon 95#/3+52
    Joe 295#/ a lot
    Talal 135#/4
    Greg 135#/3+1
    Gaby 105#/3+2
    Troy 195#/5+8Rx
    Sloane 185#/7+2Rx
    Gary 225#/6Rx
    Mike 135#/5+7
    L2 Brent 53#/5+26Rx 30#
    CFOS Shelly 20:38 mod

    Reply

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