Workout: Monday 12/07/2015

Announcement
Please come support our Crossfit East County Athletes who are competing in the Reindeer Games this Saturday, December 12th at 8 am at the Del Mar Fairgrounds!

Level 1
20 Minute Time Cap
1000M Row
50 Deadlifts 135/95#
40 Pull Ups
30 Overhead Walking Lunges 45/35#
20 Burpees
10 Front Squats
Rest 5 Minutes
2 Minutes Max Reps Thrusters 75/55#
*Once time starts, cannot drop or re-rack the bar.  If the bar is dropped or re-racked, the set ends.
Post time and Thruster reps.

Level 2
AMRAP in 20 Minutes
1 Deadlift 185/125#
1 Squat Clean
1 Front Squat
1 Jerk
*Should be completed unbroken; completion of the four exercises is one rep.  Scale the weight accordingly.  (Suggestions: 165/115#, 155/105#, 135/95#)
Rest 5 Minutes
2 Minutes Max Reps Thrusters 115/75#
*Once time starts, cannot drop or re-rack the bar.  If the bar is dropped or re-racked, the set ends.
Post total reps and Thruster reps.

Barbell Club
Every :30 Seconds for 20 Intervals: 1 Power Clean
+
E3MOM for 15 Minutes
10 Back Squats
5 Weighted Strict Pull Ups
Post loads.

7 comments

  • Paul 7 Dec ’15

    5:15
    L1
    Monica 17:47 Rx/28 Rx
    Rose -20/15 Rx
    Diana 16:23 Rx/21 Rx
    Cathy -10/17 Rx
    Lindsey 18:40 Rx/-
    Carolyn 20:00/16 Rx
    Barbara -7/21 Rx
    Erika -10/12 Rx
    Erica S. -10/10 Rx
    JoJo 10:04 Rx
    Rob 19:48/20 Rx
    Vince 16:51 Rx/8 Rx
    Chris F. 18:31 Rx/20 Rx
    Michael 18:46 @ 95#/7 Rx
    Paul 16:56 Rx/14 Rx

    Reply
  • Teshina DeBoer 7 Dec ’15

    8am
    L1
    Tim S. -3/14Rx
    Wendi 16:53Rx/18Rx
    Stroup 15:55Rx/23Rx
    Anthony 14:09Rx/26Rx
    April -13/12Rx
    Berenice -20/6Rx
    Felica 19:34rx/13Rx
    John F. 17:53/12Rx
    Walt 18:06Rx/17Rx
    Alex 13:08Rx/24Rx
    Briley 15:49Rx/31Rx
    Tiffany -10/–
    L2
    Sean 21@165#/15Rx
    Ed A. 23@165#/25@75#
    Jeff S. 22Rx/12Rx
    Essence 16@115#/–

    Reply
  • Teshina DeBoer 7 Dec ’15

    9am
    L1
    Tina 16:59Rx/30Rx
    Katelyn 16:39/26@35#
    Amanda 18:49/24@35#
    Jill 19:55/11@45#
    Linda -10/20Rx
    L2 Anthony 16@165#/–

    Reply
  • Teshina DeBoer 7 Dec ’15

    12pm
    L1
    Brian T. 16:55Rx/23Rx
    Court -9/20Rx
    Talal 17:19/a lot
    Brittany -8/14Rx
    Ray 20:00/–
    Ryan 15:25Rx/–
    L2 Jake 21Rx/10Rx

    Reply
  • Teshina DeBoer 7 Dec ’15

    4pm
    L1
    Warren -10/12Rx
    Cami -10/20Rx
    Kevin C. -25/17Rx
    Mike S. -3/17Rx
    Dave M. 14:07Rx/22 (30#DB’s)
    Aileen 19:59Rx/20Rx
    Erica B. 19:54Rx/27Rx
    Pat 19:59Rx/14Rx
    Jean -17/12Rx
    Trapp 13:08Rx/–
    L2
    Alex 25@165#/–
    Lina 30@115#/38@55#
    Chris B. 24Rx/14Rx
    Dylan 24@155#/3@95#

    Reply
  • Teshina DeBoer 7 Dec ’15

    5pm
    L1
    Summer -25/10Rx
    Jeria -20/10Rx
    Alberto 15:25Rx/20Rx
    Marissa 19:27/13Rx
    Mark -23/16Rx
    Mike -28/15Rx
    Steve-O 13:30Rx/40Rx
    Nick 13;20Rx/–
    Ed M. 19:11Rx/20Rx
    L2
    Trapp 21@155#/–
    Brad 22Rx/13Rx
    Bear 36Rx/20Rx
    Ira 16Rx/–

    Reply
  • Teshina DeBoer 7 Dec ’15

    6pm
    L1
    Mario 18:51Rx/21Rx
    Joe 19:00Rx/28Rx
    Terry 19:30/–
    Carrie M. 18:54Rx/22Rx
    Brent 12:58Rx/24Rx
    Gary 15:58Rx/16Rx
    Sloane 13:12Rx/40Rx
    Cheyenne 19:56/10
    Shane 18:52Rx/21Rx
    L2
    Milly 21@115#/–
    Julia 20@105#/12Rx
    Maddie 20@115#/–

    Reply

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