Workout: Thursday 06/30/2016

Level 1

E3MOM for 15 minutes
2 Back Squats @90% 1RM
10 GHD Sit Ups
+
3 Rounds
50 Double Unders
25 Wall Ball 20@10’/14#@9′
500m Row
Post load and time.

Level 2

E3MOM for 15 minutes
3 Deadlifts *AHAP
5 Weighted Ring Dips
+
5 Rounds
10 Squat Cleans 135#/95#
10 CTB Pull Ups
200m Run
Post loads and time.

Barbell Club

Close Grip Bench Press 16″ 8,8,8,8,8
+
3 X 8 each leg Bulgarian Split Squats (Front Rack position)
Post loads.

CrossFit Old School

10 Rounds
20 Sit Ups
10 DB Thrusters 35#/25#
5 Burpees
Post time.

7 comments

  • Joe 30 Jun ’16

    5:15
    L1
    Carissa E. 125#/18:08
    Jeff A. 205#/9:24 (2 rnds)
    Chris F. 215#/15:07
    Carolyn 145#/16:58
    Erica S. 85#/20:22 Mod
    Mike 235#/18:25
    Delilah 115#/20:42 Rx
    Vince 255#/15:12 Rx
    L2
    Sean 405#/60#/14:40 Rx
    Jeff W. 305#/25#/16:14 Rx
    Tyler 305#/25#/23:34
    Terry 315#/25#/17:58 Rx
    Trapp 315#/60#/16:12 Rx
    Jake 365#/50#/19:40 Rx
    Jennifer 125#/29:05
    Rob 260#/28:11
    CFOS
    Rose 28:23 Rx
    Emily 19:24 Rx
    Crissy 28:25

    Reply
  • Teshina DeBoer 30 Jun ’16

    8am
    L1
    Andria 125#/16:03Rx
    Tim S. 205#/16;58Rx
    Lina 85# (10 reps)/16:13Rx
    Stroup 195#/18:31Rx
    Madison 115#/14:35Rx
    Andi 165# DL (3 reps)/15:18 mod
    Ryan F. 165#/17:59
    CFOS
    Milly 19:20Rx
    Ed A. 16:45Rx
    Katie 23:20

    Reply
  • Teshina DeBoer 30 Jun ’16

    9am
    L1
    Barbara 115#/20:54Rx
    Nico 155#/22:06
    Jesse –/17:04Rx; During warm up got first strict muscle up and kipping muscle ups 🙂
    CFOS Anthony F. 30:25

    Reply
  • Tyler Rodems 30 Jun ’16

    12pm
    L1
    Carissa 135#/ 14:48 Rx
    Brian T. 255#/ 17:24 Rx
    Ashley 85#/ 20:22
    JoJo -/ 10:50 Rx
    Mac 205#/ 16:50 Rx
    Tim 205#/ 17:51 Rx
    Sam 185#/ 16:10 Rx
    Briley -/ 11:56 Rx
    Wendi 155#/ 18:41 singles
    Brittany 155#/ 17:53 Rx
    CFOS
    Aileen 25:07 Rx
    Christina 19:20 mod

    Reply
  • Teshina DeBoer 30 Jun ’16

    4pm
    L1
    Brian I. 115#/21:54
    Ry-no 265#/13:54Rx *Zeus
    Heather 215#/12:41Rx

    Reply
  • Teshina DeBoer 30 Jun ’16

    5pm
    L1
    Josh –/15:27Rx 30#
    Susan 115#/19:07Rx
    Linda 115#/18:07Rx
    David 165#/20:28
    Jimmy 345#/14:17Rx *Zeus
    Morgen 85#/21:16
    Shannon 115#/22:22
    Troy 275#DLx2/15:50
    Milly 170#/14:26Rx
    Cami 125#/17:20
    Mark 175#/23:29
    Warren 225#/26:39Rx
    Elizabeth 115#/19:27Rx
    Aileen 155#/14:45Rx
    Julia 185#/14:51Rx
    L2
    Chris B. 415#PR/20:10Rx
    Josh 375#/–
    Ira 395#/31:52Rx
    Steve-O 355#/21:45Rx
    CFOS
    Shelly 25:25
    Sam E. 7rds
    Jean 30:42Rx
    John N. 19:01Rx
    Newman 17:27Rx
    Aiden 23:39
    Severen 24:05
    Tyler 27:02

    Reply
  • Teshina DeBoer 30 Jun ’16

    6pm
    L1
    Brent 225#/16;49Rx *Zeus
    Terry 225#/–
    Alberto 185#/16:24Rx
    Gary 205#/14:37Rx
    Sloane 185#/13:48Rx
    Tommy 210#/19:01
    CFOS
    Barbara 19:58Rx
    Carrie 19:49Rx

    Reply

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