Workout: Friday 04/22/2016

Level 1

EMOM for 10 minutes
2 Overhead Squats * AHAP
+
AMRAP in 15 minutes of:
10 Calories on Rower
20 Wall Ball 20#/14# @ 9′
10 Pull Ups
20 KB SDLHP 53#/35#
Post load and rep total.

Level 2

EMOM for 10 minutes
Odd: 2 Ring Muscle Ups
Even: 2 Bar Muscle Ups
+
AMRAP in 15 minutes of:
10 Alternating Weighted Pistols 35#/26# KB
10 Weighted Pull Ups 35#/25#
10 Strict HSPU
20 Wall Ball 30#/20# @ 10′
Post Rx or not and rep total.

Barbell Club

E3MOM for 15 minutes
5 Bench Press *AHAP
5 Power Cleans TNG
+
50 Weighted GHD Sit Ups
50 Weighted GHD Hip Extensions
Post loads.

CrossFit Old School

“Death By Thrusters”
With a continuously running clock, perform one Thruster 95#/65# the first minute. Then, perform two Thrusters the second minute. Then, perform three Thrusters on the third minute. Continue to add one Thruster for each additional minute until you are unable to complete the allotted number of Thrusters within the minutes time cap.
Post last completed round of Thrusters.

6 comments

  • Paul 22 Apr ’16

    5:15
    L1
    Delilah 35#/180
    Carolyn 70#/201
    Erika 65#/166 Rx
    Erca S. 15#/144
    Rose 45#/90 Rx
    Amadi 135#/250 Rx
    Mike S. 125#/190 Rx
    Michael 115# C&J/190
    Chris F. 55#/192 Rx
    Rob 125#/125 Rx
    Paul 95#/206 Rx
    L2
    Lindsey C/106
    Jake Rx/116 Rx
    Tyler H. C/132
    BBC
    Barbara 75#/90#/10#
    CF OS
    Amadi 12 Rx
    Rob 7 Rx

    Reply
  • Teshina DeBoer 22 Apr ’16

    8am
    L1
    Alex 160#/283Rx
    April 45#/151
    Berenice 55#/130
    Jesse 95#/245Rx
    Julia 85#/–
    CFOS Julia 11Rx

    Reply
  • Teshina DeBoer 22 Apr ’16

    9am
    L1
    Ed M. 95#/210Rx
    Cristian 105#/170
    Abraham 35#/130
    Carlos 15#/140
    Vince 95#/195Rx airdyne
    Barbara 70#/182Rx
    Amanda 65#/180Rx
    Lisa 35#/190
    Tina 85#/215Rx
    Scott 135# BSx5/240 mod
    Monica 105#/240Rx
    Ira 205#/180Rx
    Nico 45#/120

    Reply
  • Teshina DeBoer 22 Apr ’16

    12pm
    L1
    Court 125#/219Rx
    Brian T. 215#/240Rx
    Sam 125#/213Rx
    Carissa 45#/150
    Ron PVC/150
    L2 Tim R. C/70
    BBC Ray 185#/115#

    Reply
  • Tina 22 Apr ’16

    5pm
    L1
    Dave 115#/275Rx
    Tommy 75#PR/197Rx
    Joe V 65#/190Rx
    Clara 85#/180
    Jim 65#/205Rx
    Linda 80#/195Rx
    Alberto 115#/250Rx
    Jessica 35#/180
    Erica B 90#/202Rx
    Lina 110#/184Rx
    Vegard 45#/151
    Steve O 215#/202Rx
    Andrea 100#/251Rx
    Angel 45#/120
    Elizabeth 65#/180Rx
    Mark 65#/160Rx
    Summer 65#/174
    Luke 135#/206Rx
    Jimmy 155#/216Rx
    L2
    Maddie Rx/88Rx
    CFOS
    Chris B 13Rx
    Sloane 14Rx
    Luke 8Rx
    Lina 14Rx

    Reply
  • Tyler Rodems 23 Apr ’16

    8am
    L1
    Sloane 11:40 Rx/ –
    Trapp 11:38/ 13 Rx All
    Pat 14:25/10 Rx All
    Lindsey 16:05/ 16 Rx All
    Jennifer 19:33/ 8 Rx All
    Cami 16:50/ 10
    Warren 16:42/ 12 Rx All
    Tina 22:30/ 21 Rx
    Maddie 19:30/ 10 Rx All
    Carolyn 17:05/ 20 Rx
    Tyler H. 14:30 Rx/ –
    Jesse 17:11/ 12 Rx
    Delilah 19:43/ 15
    Lisa 20:36/ 15
    L2
    Jake/ Brian K. 33:50 Rx

    Reply

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