Workout: Monday 08/15/2016

Announcement: We will be having a beach workout Saturday, August 27th. More details to follow.

Level 1

E2MOM for 20 Minutes
3 Back Squats @ 70% 1RM (or greater)
5 Strict Pull Ups
+
15 Minute Time Cap
5-10-15-20-25 Reps of
Calorie Row
Burpees
Post load and time.

Level 2

E2MOM for 20 Minutes
3 Back Squats @ 70% 1RM (or greater)
5 False Grip Strict Pull Ups (Rings)
+
AMRAP in 15 Minutes
10 Tire Flips
10 Burpee + Jump in and out of tire
200M Run (= 4 reps)
Post load and total number of reps.

Barbell Club

EMOM for 15 Minutes
1 High Hang Clean + 1 Hang Clean (above knee)
+
Deadlift 5,5,5,5,5 *AHAP
+
Pull Up / Dip Complex*
Post loads.

Crossfit Old School

1 Mile Run
50 Manmakers 35/25#
*With 2 dumbbells, burpee + renegade row + squat clean thruster
Post time.

7 comments

  • Paul 15 Aug ’16

    5:15
    L1
    Emily C. 95#/-10 Burp
    Tyler H. 185#/12:32 Rx
    Carrie 145#/13:48 Rx
    Carolyn 125#/11:51 Mod.
    Chris F. 200#/13:47 Rx
    Amadi 215#/11:35 Rx
    Paul 225#/10:42 Rx
    L2
    Cathy 90#/93 Mod.
    Barbara 105#/74 Rx
    Terry 225#/110 Rx
    Jake 225#/96 Rx
    Vince 205#/92 Rx
    Newman 205#/125 Rx

    Reply
  • Teshina DeBoer 15 Aug ’16

    8am
    L1
    Scott 185#/14:22Rx
    Sabrina 90#/-25’s
    Eric 115#/-25’s
    Michael KB stepups/12;25Rx (airdyne)
    Jill 65#/-25 burpees
    Kyle 95#/14:41Rx
    Cheryl 55#/13:45
    Susan 100#/-13 burpees
    Madison 105#/13:53Rx
    Stroup 195#/13;19Rx
    Walt 195#/14:19Rx
    Anthony 225#/10:47Rx
    L2
    Ed A. 205#/72Rx
    Lauren 175#/87Rx
    Heather 215#/117Rx
    Danielle 185#/106Rx
    Briley 145#/80Rx
    Andrea 115#/82Rx
    TIm S. 195#/74Rx

    Reply
  • Teshina DeBoer 15 Aug ’16

    9am
    L1
    Katelyn 75#/14:00
    Amanda 115#/-14 burpees
    Nico 125#/-25 burpees
    Troy 205#/13:18Rx
    Lisa 145#/13:24Rx
    Anthony F. 115#/–
    Tasha 105#/-7 burpees
    L2 Christian 300#PR/107Rx
    CFOS
    Briley 29:04R
    Anthony F. 1000M+50reps

    Reply
  • Teshina DeBoer 15 Aug ’16

    12pm
    L1
    Blake 265#/13:05Rx
    Carissa 130#/-5 burpees
    L2
    Brittany 145#/48 (9min)
    JoJo 305#/96 mod dball cleans

    Reply
  • Teshina DeBoer 15 Aug ’16

    4pm
    L1
    Nicole 85#/-57 reps
    Morgen 85#/-90 reps
    Rich 165#/-50 reps
    Brian T. 245#/12;20Rx
    Pat 235#/14:03Rx
    Jimmy 255#/12:55Rx
    Severen 95#/13:49Rx
    Dylan 175#/-11 reps
    Jason 105#/-35 reps
    Sara 85#/-62 reps
    TIm R. 195#/14:23Rx
    L2
    Ira 335#/62Rx
    Chris B. 265#/95Rx
    Matt 295#/54Rx
    CFOS Ryan 29:04Rx

    Reply
  • Teshina DeBoer 15 Aug ’16

    5pm
    L1
    Mark 145#/-50 reps
    Elizabeth 85#/-25 reps
    Jeria 125#/-13 reps
    Tommy 165#/-13 reps
    Ed M. 175#/14;51Rx
    CFOS Alex G. 33:33Rx
    L2
    Jeff W. 235#/118Rx
    Jeff S. 295#/94Rx
    Steve-O 275#/108Rx
    Dave M. 275#/112Rx

    Reply
  • Teshina DeBoer 15 Aug ’16

    6pm
    L1
    Chez 35#/-52 reps
    Tristan 65#/-3 reps
    Yvette 55#/-15 reps
    Shannon 100#/-10 reps
    Claudia 115#/-4 reps
    Jennifer 95#/-6 reps
    Joe 275#/14:30Rx
    Monica –/14:39Rx
    Troy 245#/12:09Rx
    Clara 120#/-22 reps
    Dalton –/12:00Rx (airdyne)
    L2
    Mac 165#/106Rx
    Gary 175#/92Rx
    Brittany 135#/92

    Reply

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