Workout: Monday 09/26/2016

Level 1

E2MOM for 12 Minutes
6 Back Squats, AHAP
5 Handstand Push Ups
+
20 Minute Time Cap
5 Rounds
21 Calorie Row
15 Burpees
Post load and time.

Level 2

Every :45 Seconds for 20 Intervals
1 Power Clean and Jerk *AHAP
+
EMOM for 10 Minutes
10 Unbroken Thrusters 95/65#
+
AMRAP in 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
Post load, Rx or number of intervals completed, and total reps.

Barbell Club

5 Sets
10 Back Squats *AHAP
10 Strict Press (Unbroken) *AHAP
10 Strict Pull Ups
20 GHD Hip Extensions
Post loads.

Crossfit Old School
7 Rounds
7 Squat Cleans 95/65#
7 Pull Ups
21 Double Unders
Post time.

7 comments

  • Paul 26 Sep ’16

    5:15
    L1
    Vince -/18:51 Rx
    Erika 70#/19:23 Rx
    Cathy 90#/19:42 Rx
    Erica S. 80#/20:00
    Jennifer 95#/19:42 Rx
    Barbara 105#/16:22 Rx
    Chris F. 200#/15:32 Rx
    Mike S. 16:30 Rx
    Rob 185#/16:19 Rx
    Newman 215#/11:29 Rx
    Paul 215#/13:37 Rx
    L2
    Josh 195#/8/50 Rx
    Jake 215#/-/63 Rx
    CF OS
    Rose 21:45 Rx
    Vince 15:41 Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    8am
    L1
    Susan 85#/19:39Rx
    Berenice 70#/4Rds
    Andi 60# Press/18:28Rx
    Lina 65#/15:33Rx
    Alex 260#/12:22Rx
    Briley 125#/17:13Rx
    Walt 185#/17:01Rx
    CFOS
    Ed A. 12:41Rx
    Briley 8:58Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    9am
    L1
    Lisa 150#/15:47Rx
    Tina 145#/17:08Rx
    Anthony 235#/13:08Rx
    Kyle 125#/18:19Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    12pm
    L1
    Michael 125# Pendlay Rows/16:18Rx airdyne
    Steven 75#/3rds
    Ray 135#/19:40Rx
    Brian T. 225#/15:22Rx
    Morgen 65#/3+22
    Tim R. 165#/18:25Rx
    L2 Ira 245#/4/12
    CFOS Jean 24:59Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    4pm
    L1
    RIch 125#/3rds
    Christian 265#/14:59Rx
    Blake 225#/14:53Rx
    Jason 115#/4+24
    Severen 95#/19:40Rx
    Pat 175#/16:50Rx
    Jimmy 225#/16:01Rx
    L2
    Trapp 195#/7/51Rx m/u to ring dips
    Chris B. 205#/8/35Rx
    CFOS Dylan 20:32Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    5pm
    L1
    Tommy 215#/4+29
    Elizabeth 105#/19:58Rx
    Lauren W. 125#/18:10
    Carrie 145#/18:39Rx
    Maddie 140#/–
    Sloane 165#/–
    Trapp –/14:32Rx
    CFOS Milly 15:00Rx
    L2
    Maddie –/–/63Rx m/u to ring dip
    Sloane –/Rx/–
    Heather 195#PR/Rx 75#/51Rx
    Milly 115#/–/15Rx
    Dave M. 205#/Rx/46Rx
    Shane 165#/4/26Rx
    Matt 245#/6/13Rx
    Alex G. 145#/Rx/25
    Terry 185#/8/50Rx

    Reply
  • Teshina DeBoer 26 Sep ’16

    6pm
    L1
    Mike 165#/3+32
    Brent 205#/13:51Rx
    Clara 105#/19:59
    Joe 255#/18:05Rx
    Mark 105#/4+7
    Farah 35#/4+10
    L2
    Gary 175#/6/33Rx

    Reply

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