Workout: Monday 09/12/2016

Cheers to the survival of Friday’s workout!

Level 1

E3MOM for 15 Minutes
10 Back Squats *AHAP
5 Strict Pull Ups (If you can perform the pull ups unbroken, add weight)
+
20 Minute Time Cap
50 Calorie Row
+
10-9-8-7-6-5-4-3-2-1 Reps of
Power Snatches 95/65#
Pull Ups
+
50 Calorie Row
Post load and time.

Level 2

EMOM for 15 Minutes
1 Pause Clean @ the knee + 1 Jerk *Full Squat
+
25 Minute Time Cap
9-6-3 Reps of
Thrusters 135#
Bar Muscle Ups
+
12-9-6 Reps of
Thrusters 115/75#
Chest to Bar Pull Ups
+
15-12-9 Reps of
Thrusters 95/65#
Pull Ups
Post load and time.

Barbell Club

6,6,6,6,6,6 Back Squat
*6 working sets of 6 reps (do not include warm up sets). Try to find 6RM
+
4 Sets
12 Strict Pull Ups
12 Glute-Ham Raises
12 Strict Press
25 GHD Sit Ups
Post load for back squat.

Crossfit Old School

100 Calorie Row
1 Mile Run
100 Calorie Airdyne
Post time.

7 comments

  • Paul 12 Sep ’16

    5:15
    L1
    Rose /96#/-
    Barbara 95#/5’s
    Monica 65#/19 cals
    Erika 95#/2’s
    Lauren 85#/14 cals
    Delilah 85#/6’s
    Mike 105#/5’s
    Rob 155#/3’s
    Tim R. 135#/7’s
    Paul 155#/49 cals
    L2
    Tyler H. 115#/12’s 15-12-9
    Amadi 145#/9’s 15-12-9
    Newman 155#/21:11 Rx
    Jake -/19:48
    CF OS
    Cathy 34:18 Rx
    Vince 26:11 Rx
    Rob 30:00 Rx

    Reply
  • Teshina DeBoer 12 Sep ’16

    8am
    L1
    Danielle 145#/17:18Rx
    Travis 165#/2’s
    Andi 135#DL/8’s
    Walt 155#/19:25 mod
    Tasha 100#/4’s
    Jesse 205#/5’s
    April 85#/8’s
    L2
    Tim S. 145#/?
    Alex 195#/21:10Rx
    Briley 145#/15’s on 15-12-9

    Reply
  • Teshina DeBoer 12 Sep ’16

    9am
    L1
    Scott 135#/17:57 mod
    Nico 75#/5’s
    Jess 65#/4 cal
    Tiffany 55#/–
    Amanda 85#/2 cal
    Tina 115#/35 cal
    Lisa 125#/3’s
    Kyle 115#/4’s
    Sami 75#/mod
    L2 Anthony 135#/20:09Rx
    CFOS
    Barbara 30:46Rx
    Roselynn 29:54Rx
    Briley 27:45Rx

    Reply
  • Teshina DeBoer 12 Sep ’16

    12pm
    L1
    Rick 135#FS/8’s
    Kevin 165#/3’s
    Court 135#/26 cal
    Sam 135#/33 cal
    Brian T. 185#/15:48Rx
    Jill 55#/8 cal
    Michael 95#DL/15 cal airdyne
    Luke 155#/6’s
    Wendi 145#/9 cal
    Kristin 100#/1’s
    Steven 65#/8’s
    L2 Brittany 105#/finished 12-9-6
    CFOS Susan 38:13Rx

    Reply
  • Teshina DeBoer 12 Sep ’16

    4pm
    L1
    Rich 125#/4’s
    Morgen 55#/8’s
    Alfredo 115#/6’s
    Nicole 480#/12:10Rx 95#
    Chris B. 285#/19:18Rx
    Jean 145#/5’s
    Severen 75#/1 cal
    Blake 225#/33 cal
    Pat 165#/3’s
    Jimmy 175#/4’s
    Cami 100#/26 cal
    Warren 175#/37 cal
    Alex G. 125#/19:26Rx
    Ryan 155#/30 cal airdyne (so nicely volunteered to use airdyne so someone else could row)
    L2 Trapp 185#/19:20Rx
    CFOS
    Luke 22:41Rx
    Tasha 27:12Rx

    Reply
  • Teshina DeBoer 12 Sep ’16

    5pm
    L1
    Dave M. 250#/16:59Rx
    Tommy 165#/5’s
    Summer 75#/5’s
    Jason 95#/7’s
    Jeria 105#/4’s
    Farah 15#/6 cal
    MAc 135#/5’s
    Steve-O 245#/19:49Rx
    L2
    Jeff W. 215#/18:12Rx
    Dalton 185#/17:36Rx
    Milly 115#/25:00
    Terry 185#/18:32Rx
    CFOS Ryan 28:17Rx
    BBC
    Brittany K. & Brittany 135#/C

    Reply
  • Teshina DeBoer 12 Sep ’16

    6pm
    L1
    Mark 185#DL/4’s
    Brent 165#/15:44Rx
    Gary 135#/41 cal
    Brittany K. –/3’s
    L2 Brittany K. 105#/–

    Reply

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