Workout: Monday 03/07/2016

Level 1
EMOM for 12 minutes
1st minute: 5 Back Squats *AHAP
2nd minute: 10 Russian KB Swings 70#/53#
+
2000m Row
Every 500m stop and perform:
10 Power Snatches 75#/55#
10 Burpees
Post load and time.

Level 2
EMOM for 12 minutes:
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
2nd minute: :30 L Sit on Rings
+
9 – 7 – 5
Thrusters 135#/95#
Alternating Front Rack Lunge (R + L =1)
Muscle Ups
Post load and time.

CrossFit Old School
5 Rounds
15 Deadlifts 135#/95#
10 Proper Push Ups
10 Floor Wipers (R + L = 1)
10 Pull Ups
Post time.

7 comments

  • Paul 7 Mar ’16

    5:15
    L1
    Michael 95#/18:40 Rx
    Gio 75#/24:00
    Erica S. 105#/23:04
    Carissa 120#/20:04 Rx
    Rob -/1804 Rx
    Barbara 95#/16:24 Rx
    Carolyn 65#/19:33 Rx
    Chris F. 215# PR / 16:10 Rx
    Jeff A. 145#/10:00 2 Rds.
    Paul 205#/15:00 Rx
    L2
    Terry 165#/14:17 Rx
    Newman 175#/11:30 Rx
    CF OS
    Rob 22:38 Rx
    Carrie 20:24
    Rose 25:34

    Reply
  • Teshina DeBoer 7 Mar ’16

    8am
    L1
    Milly 105#/16:28Rx
    Alex 255#/14:47Rx
    Scott 135#/14:15 mod
    Andi 135#/18:19Rx
    Erica B. 170#/19:34Rx
    Greg 95#/22:43
    Rob H. 115#/24:36
    Mike S. 165#/20:54Rx
    Susan 85#/22:57Rx
    Berenice 80#/25:50Rx
    Walt 165#/18:17Rx
    April 110#/24:46Rx
    Felica 95#/21:15Rx
    Emily –/16:48Rx
    CFOS
    Emily 16:54Rx
    Tiffany 21:39Rx

    Reply
  • Teshina DeBoer 7 Mar ’16

    9am
    L1
    Travis 145#/22:35
    Nico 85#/25:40
    Amanda 125#/19:42
    Katelyn 95#/22:43Rx
    Tina 135#/19:12Rx
    Vince 205#/16:24Rx
    CFOS
    Briley 20:10Rx
    Barbara 22:09

    Reply
  • Teshina DeBoer 7 Mar ’16

    12pm
    L1
    Brian T. 235#/14:57Rx
    Court 175#/18:18Rx
    Sam 185#/15:28Rx
    Wendi 125#/19:17 mod
    Ray 135#/21:35 3rds
    Christina 105#/17:49Rx
    L2
    Andrea 100#/27:18
    Heather 155#/25;42Rx
    Nick 215#/14:09Rx
    Jake 205#/some of it
    CFOS
    Sonay 28:40
    Diana 15:39Rx

    Reply
  • Teshina DeBoer 7 Mar ’16

    4pm
    L1
    Cami 115#/19:41
    Warren 215#/17:30Rx
    Pat 205#/15:50Rx
    Lina–/18:26Rx
    L2
    Lina 85#/–
    Essence 115#/24:42
    CFOS
    Chris B. 13:54Rx
    Jim 16:22

    Reply
  • Teshina DeBoer 7 Mar ’16

    5pm
    L1
    Ronnie 95#/21;55
    Rachel 55#/25:00
    Tommy 185#/21:00
    Alberto 190#/16:41Rx
    Rich G. pvc/29:00
    Gary 175#/?
    Sloane 160#/16;18Rx
    Mark 165#/24;02Rx
    Elizabeth 75#/25:30Rx
    Morgan 45#/22:30
    L2
    Maddie 125#/18:03Rx
    Ira 254#/14:37
    Sean 195#/9:20Rx
    Steve-O 185#/18:24Rx
    CFOS
    Cathy 18:57
    Tim 20:57Rx

    Reply
  • Teshina DeBoer 7 Mar ’16

    6pm
    L1
    Rich 115#/26:36
    Jennifer 85#/29:34Rx
    Mike 185#/22:31Rx
    Kennedy 95#/18:55
    Brent 225#PR/14:23Rx
    Joe 135# mod/17:56Rx
    Clara 110#/21:35

    Reply

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