Workout: Monday 12/14/2016

Reminder: We will be holding our Christmas Potluck this Saturday at 10:00 a.m.  Everyone is encouraged to bring a healthy dish to share with the rest of us.  Look for a White Elephant gift exchange to happen again this year.

 

Level 1
E3MOM for 15 Minutes
1 Power Clean + 1 Squat Clean
10 Hanging Shoulder Touches
+
4 Rounds
500m Row
15 Shoulder to Overhead  95#/55#
10 Pull Ups
Post load and time.

Level 2
E3MOM for 15 minutes
3 Front Squats
20′ Handstand Walk
+
5 Rounds
50 Double Unders
5 Power Snatch  135#/95#
10 Pull Ups
Post load and time.

Barbell Club
Clean and Jerk – Heavy Single
+
Snatch Balance  3,3,3,3,3
Post loads.

CrossFit Old School
2 Rounds
100 Sit Ups
75 Squats
50 Push Ups
25 Pull Ups
Post time.

8 comments

  • Paul 14 Dec ’15

    5:15
    L1
    Michael 135#/20:22 Rx
    Jeff M. 135#/20:08
    Barbara 100#/21:56 Rx
    Erika 100#/24:58 Rx
    Cathy 85#/24:14 Rx
    Rob -/21:30 Rx
    Paul 165#/16:49 Rx
    L2
    Monica 105#/10:58
    Lindsey 115#/13:19
    JoJo 265#/8:19 Rx
    CF OS
    Rose 37:50 Rx
    Rob 23:49 Rx

    Reply
  • Teshina DeBoer 14 Dec ’15

    8am
    L1
    Tim S. 175#/19:25Rx
    Felica 85#/24:06Rx
    Andi 85#/25:07Rx
    April 95#/21:58
    Tiffany 90#/22:24Rx
    Berenice 80#/28:03Rx
    L2
    Milly 135#/18:32Rx
    Sean 225#/14:22Rx
    Alex 225#/10:27Rx
    Jeff S. 275#/16:38Rx
    Briley 155#/14:01Rx
    CFOS Steve A. 36:03Rx 2 miles

    Reply
  • Teshina DeBoer 14 Dec ’15

    9am
    L1
    Katelyn 75#/21:34
    Amanda 75#/21:02
    Tina 110#/18:32Rx
    L2
    Anthony 205#/18:55Rx
    Andrea 115#/18:54@75#
    CFOS
    Sami 38:16Rx 800Mx2
    Roselynn 39:17Rx 800Mxs2
    Katie 39:17 800Mx2

    Reply
  • Teshina DeBoer 14 Dec ’15

    12pm
    L1
    Court 145#/18;28Rx
    Sam 145#/16:13Rx
    Ed A. 205#/14:52Rx
    Jill 70#/20:06
    Ray 95#/19:16 3rds
    Diana 125#/16:19Rx
    L2
    Heather 145#/14;58Rx
    Brittany 100#/14:43@55#
    CFOS JoJo 17:20Rx

    Reply
  • Heather 14 Dec ’15

    I actually got 195# 🙂

    Reply
  • Teshina DeBoer 14 Dec ’15

    4pm
    L1
    Warren 165#/18:52Rx
    Cami 95#/20:48
    Pat 135#/22:41Rx
    Jean 105#/22:27Rx
    Vince 175#/16:52Rx
    Chris B. 195#/15:28Rx
    L2
    Lina 165#/17:40 75#
    Trapp 175#/19:18Rx
    CFOS Dylan 28:54Rx
    BBC
    Ira 285#PR/155#
    Alex 215#/135#

    Reply
  • Teshina DeBoer 14 Dec ’15

    5pm
    L1
    Mark 125#/20:02Rx
    Wendi 110#/20:31
    Alberto 155#/16:12Rx
    Ismael 105#/18:15Rx
    Kennedy 15#/17:40 mod
    Riva 55#/15;00 2rds
    Dave M. 225#FS/13:18Rx
    Tommy 95#/19:39
    Ed M. 155#/16:14Rx
    Trapp 175#/13:10Rx
    L2
    Brad 245#/14:54Rx
    Steve-O 235#/17:45Rx
    CFOS
    Ryan 15:19Rx
    Nick 17:25Rx

    Reply
  • Teshina DeBoer 14 Dec ’15

    6pm
    L1
    Mike 135#/20:31
    Rich 115#/23:54
    Shannon 75#/22:54
    Mario 200#/16:59Rx
    Joe 205#/18:30Rx 115#
    Gary 155#/16:37Rx
    Clara 90#/20:40

    Reply

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