Workout: Wednesday 12/09/2015

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
E2MOM for 10 Minutes
3 Push Press *AHAP
10 Alternating Pistols
+
20 Minute Time Cap
400M Run
30 DB Front Squats 35/25#
30 Alternating DB Snatches
30 DB Push Jerks
30 DB Bent Over Rows
Post load and time.

Level 2
With a Continuously Running Clock:
0-10 Minutes
AMRAP in 10 Minutes
1 Muscle Up
10 Calorie Airdyne
*Keep adding 1 Muscle Up each round
10-20 Minutes
EMOM for 10 Minutes
10 Wall Ball 30#/20#@10′
5 Pendlay Rows 155/105#
20-30 Minutes
Max Reps Sandbag TGU’s 70/50#
Post rounds, Rx or not, and reps.

Barbell Club
Every :45 Seconds for 20 Intervals: 1 Clean and Jerk
+
E3MOM for 15 Minutes
3 Front Squats with a 5 count pause in the bottom
Max Reps Unbroken Strict Pull Ups
Post loads.

8 comments

  • Paul 9 Dec ’15

    5:15
    L1
    Jeff M. 165# PR/10:26 Rx
    Michael 115#/9:45
    Mike S. 115#/13:30Rx
    Erica S. 70#/13:23
    Barbara 95#/9:10 Rx
    Erika 85#/10:21 Rx
    Monica 75#/9:02 Rx
    Jennifer 55#/9:23
    Carolyn 85#/9:17 Rx
    Rob 145#/10:02 Rx
    Paul145#/7:55 Rx
    L2
    Jake 5 +3 Rx/7/19 Rx

    Reply
  • Teshina DeBoer 9 Dec ’15

    8am
    L1
    Tim S. 145#/12:20Rx
    Josh 135#/9:33Rx
    Vince 145#/8:57Rx
    Berenice 65#/17:36
    Anthony 145#/7:20Rx
    Emily 95#/10:40Rx
    Stroup 145#/7:50Rx
    John F. 125#/14:19Rx
    Felica 80#/–
    Erica B. 80#/–

    Reply
  • Teshina DeBoer 9 Dec ’15

    9am
    L1
    Briley 115#/9:48Rx
    Jeff S. 215#/7:04Rx
    Anthony F. 125#/14:10
    Tina 100#/9:14Rx
    Amanda 35# (10 reps)/10:20 20#DB

    Reply
  • Teshina DeBoer 9 Dec ’15

    12pm
    L1
    Court 155#/8:56Rx
    Brian T. 175#/7:11Rx
    Sam 155#/9:15Rx
    Ray 165#/11:53
    Brittany 105#/10;27Rx
    Kevin C. 135#/12:05Rx
    Warren 155#/10:02Rx
    Talal 95#/8:30
    Diana 105#/7:21Rx
    Christina –/10:02Rx
    L2 Brad 10 (1M/U,10CAL)/3/24Rx

    Reply
  • Teshina DeBoer 9 Dec ’15

    4pm
    L1
    Essence 75#/8:30Rx
    Troy 155#/10:46Rx
    Pat 155#/11:02Rx
    Lina 55#/9:15Rx
    Robert 155#/10:50Rx
    Chris B. 205#/7:29Rx
    L2
    Sean 6Rx/6/38Rx
    Ira 6+1/2/10Rx
    Tim R. 6/3/12Rx
    Trapp 6+7Rx/lots of pain/36Rx

    Reply
  • Teshina DeBoer 9 Dec ’15

    5pm
    L1
    Tommy 125#/11:16
    Dave M. 95#x10/6:20Rx
    Summer 85#/8;31
    Ed M. 135#/8;48Rx
    Mark 145#/11:44Rx
    Steve-O 175#/6:40Rx
    Milly –/6:28Rx
    L2
    Shane 7+3/C/more than Trapp Rx
    Ryan 4+5Rx/2/more than Sean Rx

    Reply
  • Teshina DeBoer 9 Dec ’15

    6pm
    L1
    Andrea 85#/9:44Rx
    Mike 115#/13:40Rx
    Rich 105#/13:01
    Greg 135#/13:43
    Joe 215#/9:37Rx
    Gary 115#/9:34Rx
    Sloane 95#/6:51Rx
    Clara 80#/13:01
    Dylan 55#/13:24

    Reply
  • Lindsey 10 Dec ’15

    Uuummm…. That chick Essence Rx’d that workout… I was there.

    Reply

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