Workout: Wednesday 08/17/2016

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

Level 1

EMOM for 16 Minutes
Odd Minutes: 1 High Hang Power Clean + 1 Hang Power Clean (above knee) + 1 Jerk *AHAP
Even Minute: :20 Second L-Sit Hold on Parallettes
+
AMRAP in 15 Minutes
30 Hand to Hand KB Swings 53/35#
30 KB SDL-HP
30 Skater Plyos (1=1)
Post load and total number of reps.

Level 2

EMOM for 16 Minutes
Odd Minutes: 3 Bottom up Front Squats
*Set rack in bottom of squat position. Work on being explosive out of bottom
Even Minutes: :20 Second L-Sit hold on Rings
+
20 Minute Time Cap
3 Rounds
15 Deadlifts 225/155#
15 Chest to Bar Pull Ups
+
3 Rounds
20 Calories Airdyne (W=15)
15 Split Squat Jumps (R+L=1)
Post load and time.

Barbell Club

EMOM for 15 Minutes
1 Power Snatch + 1 Overhead Squat *AHAP
+
Snatch Balance 1,1,1,1,1,1,1 *AHAP
+
3 x 10 Weighted GHD Hip Extensions
Post loads.

Crossfit Old School

100 Wall Ball 20#@10’/14#@9′
*Every minute stop and do 3 burpees
Post time.

7 comments

  • Paul 17 Aug ’16

    5:15
    L1
    Delilah 80#/240
    Barbara 95#/360 Rx
    Jennifer 85#/270 Rx
    Claudia 95#/272 Rx
    Carrie 100#/349 Rx
    L2
    Amadi 145#/16:25 Rx
    Terry 175#/17:27 Rx
    Tim R. 155#/4 Cal @nd
    Vince 165#/6 SSJ 3rd
    Tyler H. 145#/10 SSJ 2nd

    Reply
  • Teshina DeBoer 17 Aug ’16

    8am
    L1
    Michael 115#/340
    Shannon 75#/315
    Troy 155#/315Rx
    Tina 105#/300Rx
    Walt 95#/270Rx
    Stroup 155#/225Rx
    L2 Heather 175#/17:31Rx

    Reply
  • Teshina DeBoer 17 Aug ’16

    9am
    L1
    Amanda 90#/289Rx
    Lisa 105#/364Rx
    Jesse 155#/290Rx
    Anthony F. 125#/270
    Kaylie 85#/284
    L2 Anthony 135#/17:46Rx
    CFOS
    Tina 10:55Rx
    Scott 9:31Rx

    Reply
  • Teshina DeBoer 17 Aug ’16

    12pm
    L1
    Brian T. 195#/215Rx
    Blake 205#/180Rx
    Mac 155#/380Rx
    Ray 75#/140Rx
    Briley –/360Rx
    L2
    Brittany 105#/2rds last part
    Christian –/14:58Rx
    BBC Christian 165#/205#/25#
    CFOS Briley 6:31Rx

    Reply
  • Teshina DeBoer 17 Aug ’16

    4pm
    L1
    Christina G. 120#/291Rx
    Sonya 65#/300
    Nicole 60#/281
    Severen 65#/282
    Dylan 60#DB’s/275Rx
    Jason 75#/190
    Susan 85#/205Rx
    Lauren 145#/324Rx
    Morgen 65#/170
    Pat 145#/218Rx
    Lorraine 15#/251
    Jimmy 205#/196Rx
    L2
    Ira 205#/15 cal
    Trapp 185#/16:40Rx
    Chris B. 235#/18:57Rx

    Reply
  • Teshina DeBoer 17 Aug ’16

    5pm
    L1
    Alex G. 115#/317Rx
    Jeria 95#/300Rx
    Rick 155#/180Rx
    Linda 100#/286Rx
    Elizabeth 85#/275Rx
    Tommy 115#/146
    L2 Jean 135#/14 cal

    Reply
  • Teshina DeBoer 17 Aug ’16

    6pm
    L1
    Cami 95#/319Rx
    Emily C. 55#/270
    Warren 155#/290Rx
    Rachel 65#/325
    Alberto 170#/270Rx
    L2
    Sloane 145#/18:35Rx
    Brent 175#/17:05Rx
    CFOS Shelly 20:56Rx

    Reply

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