Workout: Thursday 01/14/2016

Level 1

EMOM for 15 minutes
1 Power Clean + 1 Hang Power Clean
+
3 Rounds
500m Row
20 KB Front Rack Step Ups  2 @ 35# @ 20″/2 @ 26# @ 16″
10 Toes to Bar
Post load and time.

Level 2

EMOM for 15 minutes
1 Hang Squat Clean  (AHAP)
+
3 Rounds
Max reps of Thrusters in :30 Seconds  95#/65#
Rest :15 Seconds
Max reps of Pull Ups in :30 Seconds
Rest :15 Seconds
Post load and reps of Thrusters and Pull Ups.

Barbell Club

EMOM for 15 minutes
1 Squat Clean and Jerk
+
5 X 10 Weighted GHD Hip Extensions
Post loads.

CrossFit Old School

800m Run
1000m Row
100 Squats
1000m Row
800m Run
Post time.

7 comments

  • Paul 14 Jan ’16

    5:15
    L1
    Erika 100#/20:05 Rx
    Barbara 95#/15:21 Rx
    Erica S. 80#/21:31
    Mike S. 115#/21:31
    Jeff M. 135#/21:12
    Jennifer 95#/18:35 Rx
    Cathy 85#/218:37 Rx
    Rose 80#/23:17 Rx
    Carolyn 110# PR/14:24 Rx
    Rob -/23:55 Rx
    L2
    Jake 225#/30/48 Rx
    CF OS
    Rob 24:17 Rx
    Vince 21:51 Rx

    Reply
  • Paul 14 Jan ’16

    8:00
    L1
    Tim S. 165#/19:49 Rx
    Paul 165#/14:41 Rx
    Madison 110#/16:54 Rx
    April 100#/20:00 Rx
    Andi 105#/22:46 Rx

    Reply
  • Paul 14 Jan ’16

    9:00
    L1
    Amanda 85#/17:12
    Anthony F. 125#/17:46
    Tina 110#/16:54 Rx
    Jennifer M. 35#/17:52
    Halle 100#/17:00
    Linda 100#/16:46 Rx
    L2
    Lindsey 125#/28/29 Rx
    CF OS
    Luke 19:05 Rx
    Monica 21:49 Rx

    Reply
  • Tyler Rodems 14 Jan ’16

    12pm
    L1
    Susan 95#/ 18:02 Rx
    Felica 95#/ 17:20 Rx
    Aileen 115#/ 17:56 Rx
    Ray 115#/ 20:41 35# DB 12″ box
    John N. 195#/ 14:17 Rx
    Samantha 90#/ 17:58 Rx
    L2
    Brad 245#/ 25 thrusters/ 35 pull-ups Rx All
    CFOS
    Ryan 19:05 Rx

    Reply
  • Tina 14 Jan ’16

    4pm
    L1
    Sonya 70#/23:45
    Summer 95#/17:38
    Diana 135#/15:08Rx
    Dylan 175#/13:58Rx
    Pat 165#/17:58Rx
    L2
    Lina –/41/27Rx
    Trapp 205#PR/37/50Rx
    Jimmy 255#/33/25Rx
    Luke 175#/24/22Rx
    shane 170#/18/32Rx
    Anthony 225#PR/37/39Rx
    Kenny –/36/52Rx
    Alex 230#/35/55Rx
    Jeff S 275#PR/32/48Rx
    CFOS
    Briley 23:01Rx
    Susan 26:35Rx

    Reply
  • Tina 14 Jan ’16

    5pm
    Troy 165#/20:47
    Tommy 125#/21:47Rx
    Dave 115#/12:06Rx
    Tim R 185#/19:49Rx
    Robbie 155#/18:45Rx
    Jean 100#/21:05Rx
    L2
    Chris B 215#/41/27Rx
    Julia 125#/38/15Rx
    Milly 135#/31/42Rx
    CFOS
    Alex 19:11Rx
    Lina 20:56Rx
    Mike N 26:07Rx
    Nick 21:37Rx

    Reply
  • Tina 14 Jan ’16

    6pm
    L1
    Gaby 85#/17:16Rx
    Shannon 65#/18:10
    Carrie 115#/14:40Rx
    Brent 205#/13:11Rx
    Joe V 205#/16:40Rx
    Clara 80#/16:56
    L2
    Sean 225#PR/35/42Rx
    Ira 295#/25/13Rx
    Terry 185#/38/46Rx

    Reply

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