Workout: Thursday 08/04/2016

Level 1

Tabata :20/:10 x 18 intervals (Cycle through)
Handstand Hold (nose to wall)
L-Sit
Hang from Pull Up Bar
+
Spend 10 Minutes working on pull ups or rope climb techniques.
+
4 Rounds
400M Run
2 Rope Climbs
Post time.

Level 2

Tabata :20/:10 x 18 intervals (Cycle through)
L-Sit on Rings hold
Bottom of dip position hold
False grip hold on rings
+
Spend 10 Minutes working on muscle ups (ring, bar, strict) or handstand push ups (strict, deficit, ring).
+
10 Rounds
10 Calories Airdyne
1 Legless Rope Climb 15′
Post time.

Crossfit Old School

21-15-9 Reps of
Push Press 75/55#
Box Jumps 20″
+
21-15-9 Reps of
Burpees
Sit Ups (x 2)
+
21-15-9 Reps of
Goblet Squats 53/35#
Double Unders (x 3)
Post time.

7 comments

  • Paul 4 Aug ’16

    5:15
    L1
    Mike D. 16:40
    Jeremiah 22:08
    Craig 19:11
    Jennifer 21:51 RX
    Barbara 17:40 Rx
    Vince 18:37 Rx
    Paul 16:35 Rx
    L2
    Jusilla 18:30 Rx
    Sean 11:05 Rx
    CF OS
    Cathy 24:35
    Rose 27:40
    Rob 28:18 RX
    Vince 19:17 Rx

    Reply
  • Ed 4 Aug ’16

    Can I do old school

    Reply
  • Paul 4 Aug ’16

    8:00
    L1
    Michael 20:11
    Jill 18:26
    April 18:09
    Jesse 22:00
    Lauren 17:43 Rx
    CF OS
    Monica 17:27 Rx
    Scotty 20:51 Rx

    9:00
    CF OS
    Amanda 20:51
    Anthony F. 30:50
    Tina 19:23 Rx

    Reply
  • Paul 4 Aug ’16

    12:00
    L1
    Lina 18:34 Rx
    Ashley
    Aileen 21:34 Rx
    L2
    16:50 Rx
    CF OS
    JoJo 11:47 RX
    Matt 28:27
    Briley 17:16 Rx
    Susan 13:46 35#

    Reply
  • Paul 4 Aug ’16

    4:00
    L1
    Chris B. 24:13 Rx
    Pat 30:15
    Christina G. 22:55
    Sara 27:13
    Jimmy 22:11 Rx
    L2
    Dalton 17:23 RX
    Trapp 11:59 RX
    CF OS
    Terry 22:28 Rx BJ Overs, GHD, Zeus
    Dylan 25:10 RX
    Sonya 30:00

    Reply
  • Tina 4 Aug ’16

    5pm
    L1
    Ivette 12:50
    Ronnie 20:00
    Rachel 15:00 mod
    L2
    Ira 28:40
    CFOS
    Monica S 21:41
    Morgen 30:10
    Dalton 20:42 Rx 24″ box j over/GHD/zeus
    Trapp 19:05Rx 24″ box j over/GHD/zeus

    Reply
  • Paul 4 Aug ’16

    6pm
    CF OS
    Hayden 16:27 Rx
    Brent 17:45 Rx
    Mike N. 22:22
    Carrie 22:17 Rx

    Reply

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