Workout: Friday 09/30/2016

Level 1

Partner Workout
*1 person works, 1 person rests

AMRAP in 6 Minutes
Max Distance Row
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Dumbbell Power Clean and Jerk 2@35/25#
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Renegade Rows (Push Up + Row Right + Row Left = 1 Rep)
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Skater Plyos (R+L=1)
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps V-Ups

Post total reps for each.

Level 2

Partner Workout
*1 person works, 1 person rests

AMRAP in 6 Minutes
Max Distance Low Sled Push 90#
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Double KB Snatches 35/26#
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Tire Flips
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps Wall Ball 30#@10’/20#@10′
Rest 1 Minute
AMRAP in 6 Minutes
Max Reps GHD Sit Ups

Post total reps for each.

Barbell Club

5 Sets
10 Bench Press, AHAP
10 Pendlay Rows
+
4 Sets
200M Farmers Walk 2@70#/2@53#
50M Walking Lunges
Post loads.

Crossfit Old School

400M Run
100 Wall Ball 20#@10’/14#@9′
25 Pull Ups
50 Wall Ball
25 Pull Ups
400M Run

Post time.

5 comments

  • Paul 30 Sep ’16

    5:15
    L1
    Rose / Diana 1162/96/69/108/147
    Barbara / Erika 1331/77/49/141/168 Rx all
    Holly Jennifer 1248/101/57/200/110
    James / JoJo Rx 1272/77/58/126/100
    Cathy / Vince 1415/82/67/127/136 Rx all
    Gaby / Michael 1700/74/55/145/150
    Carolyn / Chris F. 1478/102/58/134/138 Rx all
    Delilah / Paul Rx 1295/65/50/105/157
    L2
    Milly / Amadi 13/100/86/135/161 Rx all
    Tesh / Tim D. 19/120/78/155/152 Rx all
    BBC
    Jake 185#/135#
    Tyler H. 165#/135#
    Newman 165#/135#
    Josh 185#/135#
    CF OS
    Rob 26:30 Rx

    Reply
  • Teshina DeBoer 30 Sep ’16

    8am
    L1
    Lisa/Amanda 1416M/94/60/131/144 Rx all
    Berenice 996M/40/20/35/15
    Roselynn 1223M/42/28/75/60
    L2 Chris B. Rx/Andi 13/100/70/125/109

    Reply
  • Teshina DeBoer 30 Sep ’16

    9am
    L1 Ed M. 1230M/50/30/47/93 Rx
    CFOS
    Tina 21:40Rx
    Nikki 22:10

    Reply
  • Teshina DeBoer 30 Sep ’16

    12pm
    L1
    Brian T./Court 1635M/89/60/127/153 Rx
    Sam/Ray 1505M/66/60/108/136 Rx
    L2 JoJo/Briley 13/105/94/120/82 Rx

    Reply
  • Paul 30 Sep ’16

    6PM
    L1
    Cami/Warren 1511/97/55/130/114 Rx all
    Clara/Joe V 1403/100/65/80/121
    Maddie/Christina 1441/80/53/135/124 Rx all
    Farrah/Steven 1162/90/32/100/100
    L2
    Carrie/Terry 13/118/85/80/135 Rx all
    Sloane/Gary 13/105/72/105/119 Rx all
    BBC
    Dave 225/135
    Jimmy 185/135

    Reply

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