Workout: Friday 09/09/2016

Level 1

EMOM for 10 minutes
1 Power Clean + 1 Hang Squat Clean
+
10 – 15 – 20 – 15 – 10 reps of:
Power Clean and Jerk 115#/75#
Toes to Bar
Back Squat
Calories on Rower
Post load and time.

Level 2

200m Run on the 1:10 X 6
– Rest 3 minutes –
400m Run on the 2:10 X 6
– Rest 5 minutes –
600m Run on the 3:10 X 3
Post Rx or intervals completed.

CrossFit Old School

5 Rounds
20 KB Front Rack Step Ups 2 @ 35# / 2 @ 26@ 20″/16″
10 KB Overhead Squat Right Arm
10 KB Overhead Squat Left Arm
200m Row
Post time.

6 comments

  • Paul 9 Sep ’16

    5:15
    L1
    Rose 65#/18:48 10-15
    Jennifer 95#/30:00
    Milly 110#/29:12 Rx
    Erika 85#/29:10 10-15-20
    Barbara 90#/41:31 Rx
    Amadi 155#/26:30 Rx
    Michael 115#/32:10 @95#
    Mike D. 75#/29:41
    Vince 165#/39:00 Rx
    Tyler H. 145#/38:28 Rx
    Newman 175#/24:31 Rx
    Rob 155#/30:40
    Paul 175#/36:18 Rx
    CF OS
    Cathy 33:12 Rx

    Reply
  • Teshina DeBoer 9 Sep ’16

    8am
    L1
    Kyle 125#/36:55
    Walt 115#/30:19
    Tna 105#/41;18Rx
    Andi 95# mod/54:10 mod
    APril 70#/51:00
    Berenice 70#/33:12
    Alex 215#PR/29:34Rx
    Lauren 115#/34:47Rx
    L2
    Anthony Rx all
    Tasha Rx all

    Reply
  • Teshina DeBoer 9 Sep ’16

    9am
    L1
    Lisa 115#/33:39Rx
    Amanda 95#/36:37
    Katelyn 80#/32:24
    Shannon 75#/22:00 20s
    Carissa 95#/39:10Rx
    Ed A. 200#/29:29Rx
    Amber 55#/26:15
    Kaylie 75#/17:50 20s
    Scott 115#/25:00 mod
    Monica 105#/32:03Rx
    Tim R. 155#/44:12Rx
    Luke 155#/54:23Rx

    Reply
  • Teshina DeBoer 9 Sep ’16

    12pm
    L1
    Brian T. 210#/28:13Rx
    Sam 145#/36:53Rx
    Court 135#/41:36Rx
    Kevin 185#/52:45Rx
    Ray –/45:32 mod
    L2 Luke Rx all

    Reply
  • Julia 9 Sep ’16

    L1
    115#/ 37:31 Rx

    Reply
  • Tina 9 Sep ’16

    6pm
    L1
    Steven 59:16
    Elizabeth 90#/46:39Rx
    Mark 165#/46:40
    Sonya 70#/50:38
    Dave 195#/27:22Rx
    Jeff W 210#/30:40Rx
    Jeff S 235#/29:47Rx
    Chris B 185#/26″35Rx
    Wes 175#/40:45Rx
    Brittany K 125#33:17Rx
    L2
    Trapp Rx/Rx/Rx
    Severen Rx/Rx/Rx
    Steve O Rx/Rx/Rx
    CFOS
    Tasha 23:40Rx

    Reply

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