Workout: Tuesday 12/08/2015

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
E3MOM for 18 Minutes
5 Back Squats *AHAP
:20 Second L-Sit
+
Tabata :20/:10 x 32 Intervals
*Cycle through
Wall Ball 20#@10’/14#@9′
KB Swings 53/35#
Double Unders
Burpees
Post load and one total number of reps.

Level 2
7 Rounds
7 Overhead Squats 115/75#
7 Bar Facing Burpees
7 Toes to Bar
21 Double Unders
+
3 Rounds
200M Farmer’s Walk 2@70#/2@53#
Rest 1 Minute Between
Post time and total time minus rest for farmer’s walk.

Barbell Club
EMOM for 15 Minutes: 1 Snatch
+
E3MOM for 15 Minutes
5 Overhead Squats with a 3 count pause at bottom
Post loads.

CF Old School
2 Rounds
1000M Row
100 Double Unders
1 Mile Run
Rest 3 Minutes
Post time minus rest.

8 comments

  • Paul 8 Dec ’15

    5:15
    L1
    Jeff M. 210#/123 Rx
    Barbara 120#/203 Rx
    Erika 130#/177 Rx
    L2
    Cathy 29:57
    Vince 32:25
    CF OS
    Rose 22:06 1 Rd.
    Rob 39:15
    Monica 32:13 Rx

    Reply
  • Paul 8 Dec ’15

    8:00
    L1
    Tim S. 195#/214 Rx
    April 105#/245
    Berenice 85#/254
    L2
    Jeff S. 19:48 Rx / 10:35 Rx
    Stroup 22:55 Rx/12:15 Rx
    Tiffany 20:30 Rx/8:31
    CF OS
    Briley 30:22 Rx (3 Rds. 46:18)
    Ed A. 30:22 Rx
    Alex 27:44 Rx

    Reply
  • CFEC Staff 8 Dec ’15

    9:00
    L1
    John F. 155#/186
    Anthony 205#/423 Rx
    Amanda 125#/290
    Roselynn 95#/270 Rx
    Katie 95#/296
    Tina 125#/417 Rx
    Jennifer M. 55#/245
    Wendi 145#/126
    Erica B. 307 Rx
    L2
    24:37/9:47 Rx

    Reply
  • Rob M 8 Dec ’15

    I forgot to subtract the 3 minutes from my time! Oh well. Attention to detail.

    Reply
  • CFEC Staff 8 Dec ’15

    12:00
    L1
    Sam 180#/238 Rx
    Talal 125#/320
    Brittany 125#/251 Rx

    L2
    Diana 25:22 Rx/9:43 Rx

    Reply
  • CFEC Staff 8 Dec ’15

    4:00
    L1
    Dylan 225#/363 Rx
    Kevin C. 175#/132
    Mark 165#/213
    Aileen 140#/236 Rx
    Robert 165#/268
    Gaby -/269
    Dave 285#/206
    Katelyn 80# PR/279
    Warren 255# PR/249
    Alberto 175#/358 Rx
    Pat 225#/343 Rx
    Cami 115#/249
    L2
    Lina 20:27 Rx/9:15 Rx
    Sean 17:21 Rx/4:18 Rx
    Lindsey 21:41 Rx/-
    Trapp 15:17 Rx/5:54 Rx

    Reply
  • CFEC Staff 8 Dec ’15

    5:00
    L1
    Marissa 105#/218 Rx
    Chez 35#/184
    Tristan 85#/184
    Tommy 165#/207
    Troy 205#/224 Rx
    Carrie J. 35#/325
    Jeria 95#/208 Rx
    Ed M. 215#/271
    Kennedy 65#/168
    L2
    Ira 23:40 Rx/7:43 Rx
    Chris B. 18:37 Rx/9:12 Rx
    Carrie 32:47 Rx/7:31
    Tim R. 31:37 Rx/10:30 Rx
    Steve O 13:56 Rx/6:34 Rx
    Brent 21:02 Rx/4:27 Rx

    Reply
  • CFEC Staff 8 Dec ’15

    6:00
    L2
    Sloane 16:44 Rx/9:06 Rx
    Gary 19:59 Rx/8:21 Rx
    Joey 12:20 Rx/9:35 Rx

    Reply

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