Workout: Monday 08/29/2016

Thank you to all who came to the beach workout on Saturday! I hope everyone had fun and enjoyed the workout! Also, a huge thank you to Ray for letting us use his tires and to all of those who helped unload and load equipment.

Level 1

Every :30 Seconds for 20 Intervals
1 Power Clean 115/75#
2 Front Squats
1 Push Jerk
+
AMRAP in 15 Minutes
40′ DB Walking Lunges (High Carry) 35/25#
10 Push Ups
40′ DB Walking Lunges (Low Carry)
15 DB Push Press
Post Rx or number of cycles completed and total number of rounds plus reps.

Level 2

Every :30 Seconds for 20 Intervals
1 Power Clean 185/125#
2 Front Squats
1 Jerk
+
AMRAP in 15 Minutes
20 Calorie Row
20 KB Flip Squats 53/44#
20 Handstand Push Ups
Post Rx or number of cycles completed and total number of reps.

Barbell Club

EMOM for 15 Minutes
1 Clean off the Blocks @ mid thigh *AHAP with good technique
+
5 x 5 Dead stop front squats from bottom *Pick 1 weight for all 5 sets
Post loads.

Crossfit Old School

50-40-30-20-10 Reps of
Wall Ball 20#@10’/14#@9′
Sit Ups
Post time.

7 comments

  • Paul 29 Aug ’16

    5:15
    L1
    Rose Rx/2 Rx
    Cathy 20 / 3 Rx
    Jennifer Rx / 2+10 P/U Rx
    Erka 20 / 3+20′ HC
    Barbara Rx / 3 + 10 PP Rx
    Rob Rx / 4 + 8′ HC Rx
    Paul Rx / 4 + 10 PU Rx
    L2
    Christian 14 / 160 Rx
    CF OS
    Rob 19:24 Rx

    Reply
  • Teshina DeBoer 29 Aug ’16

    8am
    L1
    Stroup Rx/4Rx
    Mike S. Rx/3+8′ HC 30#
    Walt 20 mod/4
    Linda Rx/3+5P/U Rx
    Troy Rx/2Rx
    Travis 20@115#/3+20′ HC
    Ed A. Rx/4+10 P/U Rx
    Berenice 20@55#/2+10P/U
    L2
    Heather Rx/180Rx
    Alex 20@155#/175Rx
    CFOS
    Sabrina 17:57
    Eric 17:57
    Briley 13:30Rx (30:24 2rds)

    Reply
  • Teshina DeBoer 29 Aug ’16

    9am
    L1
    Jess 20@35#/4+10 P/U
    Lisa Rx/4+40′ HC Rx
    April 20@55#/4
    Anthony F. 20@95#/4
    Tina Rx/4Rx
    Monica 20@55#/4+6 P/U Rx
    TIffany 20@55#/4+10 P/U
    CFOS
    Sami 15:54Rx
    Roselynn 17:00Rx
    Alex 14:09Rx

    Reply
  • Teshina DeBoer 29 Aug ’16

    12pm
    L1
    Ray 20@95# mod/2+20′ HC Rx
    Essence Rx/3+20′ LC mod
    Steven C. 11/–
    Tasha Rx/3+7PP Rx
    Susan 20@55#/3+3P/U
    Court Rx/3+5PP Rx
    Brittany K. 19@105#/3+3PP
    Brittany 19@95#/4

    Reply
  • Teshina DeBoer 29 Aug ’16

    4pm
    L1
    Rich 11@115#,8@95#/2+38’HC
    Morgen 15@45#/2+9P/U
    Alfredo 20@75#/4
    Amanda 20@55#/3
    Scott 20 mod/4
    Chris F. Rx/3+10PP Rx
    Julia 9@95#,11@85#/CFOS: 15:51Rx 10′
    Matt 14@185#/3+20’HC Rx 40#
    Nicole 20@55#/3+40’HC
    Tina H. 20@55#/3+40’HC
    Christina G. Rx/3+3P/U Rx
    Severen 20@55#/4+10P/U
    Blake Rx 135#/4+16’HC Rx
    Lorraine 20@35#/2+40’HC
    Dylan Rx/4Rx
    Brian T. Rx 135#/3Rx
    Jason 20@65#/3+15’HC
    Amy 20@55#/2+7PP
    L2
    Trapp 16@155#/196Rx 62#
    Chris B. 16/137Rx
    Jimmy 15/120Rx
    Ira 19/88

    Reply
  • Teshina DeBoer 29 Aug ’16

    5pm
    L1
    Summer 20@55#/2+32’LC
    Tommy 20@95#/2+40’LC
    Pat 19@135#/3+20’HC Rx
    Jeria Rx/3+5P/U Rx
    Yvette 20@45#/3+40’LC
    Alex G. Rx/3+6PP Rx
    L2
    Milly 20@105#/72Rx
    Newman 20@165#/171Rx
    Steve-O 5@185#,11@165#/164Rx
    Brent 20@135#/160Rx
    Mac 10@135#/115Rx
    Sean –/217Rx
    Dave M. 6@185#,11@165#/160Rx

    Reply
  • Teshina DeBoer 29 Aug ’16

    6pm
    L1
    Emily C. 20@55#/3
    Chez 20@45#/2
    Tristan 20@65#/3
    Jill 20@55#/3+40’HC
    Chloe 20@35#/2+15’LC
    Mike 20@95#/2+20’LC Rx
    Michael 20@95#/4+10 P/U
    Carrie Rx/5+6PP (got confused on reps… :/)
    Alberto Rx/3+20’LC Rx
    L2
    Anthony 14/180Rx
    Jeff W. 16/208Rx
    Terry 17@165#/209Rx
    Sloane 20 mod 105#/113Rx
    Gary 20@135#/134Rx
    CFOS Milly 14:59Rx

    Reply

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