Workout: Wednesday 08/10/2016

Level 1
E3MOM for 15 minutes
3 Back Squats *AHAP all 5 sets
10 GHD Sit Ups
AMRAP in 20 minutes
200m Run
10 DB Snatches Right Arm 35#/25#
10 DB Overhead Walking Lunges Right Arm
10 DB Snatches Left Arm
10 DB Overhead Walking Lunges Left Arm
10 Pull Ups
Post load and rounds completed plus reps.

Level 2
E3MOM for 15 minutes
5 Squat Snatches 135#/95#
3 Unbroken Muscle Ups
AMRAP in 20 minutes
200m Run
5 Front Squats 135#/95#
10 Alternating Front Rack Lunges
10 Toes to Bar
10 Box Jump Overs 24″/20″
Post load and rounds completed plus reps.

Barbell Club

Bench Press 2,2,2,2,2
Power Clean 3,3,3,3,3
Post loads.

CrossFit Old School

800m Run
3 Rounds
20 Calories on Rower
20 Calories on Airdyne
20 Wall Ball 20#/14# @ 9′
800m Run
Post time.


  • Paul 10 Aug ’16

    Jennifer 85#/3+6 Lt. Sn Rx
    Barbara 110#/4+ Run Rx
    Carolyn 115#/4+ 1 Run
    Delilah 85#/2= 10 Lt. Lun
    Maddie 140#/5+ Run Rx
    Tyler H. 195#/3+ 10 Rt Sn Rx
    Paul 225#/5 + 6 Lt Sn Rx
    Amadi C/4+5 BJO Rx
    Jake Rx/4 Rx
    Newman C/5 Rx
    CF OS
    Vince 22:59 RX

  • Teshina DeBoer 10 Aug ’16

    Tim S. 195#/–
    Troy 135#/4Rx
    Shannon 95#/3+10 DBSN LA
    Stroup 175#/4+10 OHL RA Rx
    Tina 135#/4+1 P/U Rx
    Walt 195#/4+10 OHL RA mod
    Jill 75#/3
    Michael 145#DL/4+30 mod
    Chrissy 65#/4+200M
    Lauren 175#/–
    Lisa 135#/4+5 OHL RA Rx
    Amanda 115#/4
    Emily 115#/5+150M Rx
    TIm S. –/3+200M
    Alex Rx/5+150M Rx
    Heather 95#, 2’s/5+6T2B Rx
    Lauren –/5+9L Rx
    Briley 95#, 2’s/4+2L Rx
    CFOS Steve A. 25:20Rx

  • Teshina DeBoer 10 Aug ’16

    Danielle 155#/–
    Felica 125#/4+10DBSN RA Rx
    Anthony F. 135#/4
    Amber 65#/4
    Kaylie 85#/4+5 OHL RA
    Mac 155#/4+10 DBSN LA Rx
    L2 Danielle –/5+9BJ Rx
    Heather 25:14Rx
    Briley 27:14Rx

  • ed murphy 10 Aug ’16

    A crossfit WOD has been created in memory of Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. He was a man of courage, strength, dedication, and service to the community and his fellow officers. On August 27, 2016, please join in honoring the memory of “JD” by participating at your local gym or box the following workout:
    Teams of 2 – 4 Rounds for Time
    800m Run (Partner A)
    50 Wall balls (20/14) (Partner B)
    50 Alternating Burpees (Partner A and B)
    50 Pull Ups (split)
    *Switch each round from Partner A to Partner B*
    Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls, while the other runs.
    The San Diego Police Officers Association has established a fund for Officer De Guzman’s family. Donations can be mailed to: San Diego Police Officers Association, 8388 Vickers Street, San Diego, CA 92111. Checks can be made payable to the San Diego Police Officers Association (SDPOA). Please write “Officer Jonathan De Guzman” in the memo line. All donations will go directly to the family. The SDPOA is also accepting online donations. Please indicate “Officer Jonathan De Guzman” in the notes of your online donation. You can do so through the San Diego Police Officer’s Association at:

    • CFEC Staff 10 Aug ’16

      Thanks, Ed. Will do.

  • Teshina DeBoer 10 Aug ’16

    L1 Blake 245#/3+5DBSN LA Rx
    Christian Rx 155#/5Rx
    Brittany 65#/4
    Brian T. 27:47Rx
    Ray 29:50 mod

  • Teshina DeBoer 10 Aug ’16

    Mike 185#/3+10DBSN RA
    Brooke 65#/3+10 OHL LA
    Brian I. 125#/4+100M
    Christina G. 170#/3+10DBSN LA Rx
    Troy 195#/4+100M Rx
    Hayden 225#/5+200M Rx
    Clara 115#/3+20DBSN
    Scott 185#/4 mod
    Pat 195#/4+10DBSN RA Rx
    Jimmy 295#/3+10OHL RA Rx
    Terry 135#/4+2T2B Rx
    Trapp Rx/5+4BJ Rx
    Chris B. 135#/4+100M Rx

  • Teshina DeBoer 10 Aug ’16

    Alex G. 115#/3Rx
    Jeria 120#/4+200M Rx
    Morgen 75#/3
    Monica –/4+200M Rx
    Ira 185#(20reps)/2+4L Rx
    Anthony Rx/4+1 T2B Rx
    Steve-O 135#/5Rx
    Jeff W. 115#, 3’s/5+7L Rx
    CFOS Tasha 26:06Rx

  • Teshina DeBoer 10 Aug ’16

    Gary 185#/–
    Sloane 175#/–
    Brittany 135#/4+200M Rx
    Ronnie 125#/3
    Alberto 165#/5Rx
    Dalton –/4+1 DBSN LA Rx 50#, strict pull ups
    Trapp –/5+1 DBSN RA Rx 50#, strict pull ups
    Sloane –/5Rx
    Gary –/4+5L Rx


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