Workout: Thursday 12/10/2015

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

Level 1
3 Rounds
15 Calorie Row
15 Power Cleans 95/65#
Rest 3 Minutes
2 Rounds
25 Burpee Box Jumps 20″
25 Pull Ups
Rest 3 Minutes
20 Toes to Bar
40 GHD Sit Ups
20 Toes to Bar
Post time minus rest.

Level 2
3 Rounds
400M Run
15 Power Cleans 135/95#
15 Box Jumps 30/24″
30 KB Flip Squats 53/44#
Post time.

Barbell Club
EMOM for 15 Minutes
1 High Hang Snatch + 1 Snatch
+
E3MOM for 15 Minutes
5 Deadlifts
5 Weighted Ring Dips
Post loads.

CF Old School
Choose one:
5K Run
5K Row
20 Minutes for Max Calories on Airdyne
Post time or calories.

6 comments

  • Paul 10 Dec ’15

    5:15
    L1
    Barbara 27:48
    Erica 41:56
    Mike S. 35:19
    CF OS
    Cathy 30:27
    Rob 30:34

    Reply
  • Tina 10 Dec ’15

    8am
    L1
    Rob 31:57Rx
    Tim S 33:00Rx
    Paul 25:11Rx
    April 31:36
    Emily 36:42 Rx
    Josh 27:15
    Stroup 27:13 Rx
    L2
    Ed A. 26:47

    Reply
  • Tyler Rodems 10 Dec ’15

    12pm
    L1
    Brian T. 21:00 (minus last part)
    Aileen 32:02 Rx
    Sam 27:52 Rx
    Christina 35:45
    Cami 36:00
    Riva 38:00
    Warren 31:56 Rx
    CFOS
    Brittany 101 cals (airdyne)
    Ray 199 cals (airdyne).

    Reply
  • Tina 10 Dec ’15

    4pm
    L1
    Jimmy 23:43
    Dylan 27:20Rx
    Troy 28:44
    Pat 30:50Rx
    L2
    Trapp 21:42Rx
    Vince 27:43Rx
    Anthony 22:37Rx
    Jackie 21:51Rx

    Reply
  • Paul 10 Dec ’15

    5:00pm
    L1
    Andrea 22:16Rx
    Chez 23:00
    Tristin 21:00
    Jeria 34:24Rx
    Shane 27:38Rx
    Carrie J 34:45
    Ismael 28:10Rx
    Carrie 28:40Rx
    Alberto 23:12Rx
    Dave 22:32Rx
    Tommy 39:22
    L2
    Lina 21:51Rx
    Chris B 25:43Rx
    Steve O 25:10Rx
    Brent 22:20Rx
    Ira 48:48Rx

    Reply
  • Tina 10 Dec ’15

    6pm
    CFOS
    Jean row 26:24

    Reply

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