Workout: Wednesday 09/07/2016

Level 1

E2MOM for 10 minutes
2 Back Squats *AHAP
5 HSPU’s
+
AMRAP in 10 minutes
20 Calories on Rower
25 Double Unders
10 Push Press 95#/65#
20 Lateral Bar Jumps R+L=1
– Rest 2 minutes –
AMRAP in 10 minutes
50 Sit Ups
50 Squats
Post load and rep totals for each.

Level 2

E2MOM for 10 minutes
2 Back Squats *AHAP
30′ Handstand Walk
+
3 Rounds
3 Squat Cleans 185#/125#
6 Toes to Bar
9 Box Jumps 30″/24″
12 Calories on Airdyne
15 Triple Unders
Post load and time.

Barbell Club

5 Sets
1. 5 Bench Press
2. 10 Strict Pull Ups
3. 8 T-Bar Rows
4. 10 DB Seated Bicep Curls
5. 50 Crunches
1, 3, 4 all *AHAP
Post loads.

CrossFit Old School

AMRAP in 20 minutes
20 Calorie Row
20 Flip Squats 53#/35#
20 KB SDLHP
20 Sit Ups
Post total reps.

8 comments

  • Paul 7 Sep ’16

    5:15
    L1
    Michael 145#/170/250
    Mike D. 115#/113/275 Rx
    Erika 115#/140/282 Rx
    Erica S. 100#/120/276
    Mike S. 205#/100/220 Rx
    Kristen 115#/178/236 Rx all
    Chris F. 215# PR/112/278 Rx all
    Delilah 135#/1236/93 Rx all
    Rob 205#/135/320 Rx
    Tyler H. 165#/145/155 Rx
    Claudia 145#/120/306 Rx all
    Milly 145#/199/180 Rx all GHD
    Jennifer 115#/133/277 Rx all
    Cathy 95#/225/277 Rx all
    L2
    Newman 22:50 Rx
    BBC
    Jake 225#/130#/25#
    Josh 215#/90#/30#
    CF OS
    Lauren 347 @ 30 min
    Eric 160 @ 35#

    Reply
  • Teshina DeBoer 7 Sep ’16

    8am
    L1
    Walt 245#/195/222 Rx all
    Kyle 175#/154/215Rx
    April 85#DL/150/120 mod
    Andi 145#DL/75Rx/213 mod
    Alex 295#/237/319 Rx all
    Berenice 55#/150/200
    L2 Anthony 275#/22:47Rx
    CFOS Tina 280Rx

    Reply
  • Teshina DeBoer 7 Sep ’16

    9am
    L1
    Monica 125#/200/322 Rx all
    Katelyn 115#/161/270Rx
    Lisa 155#/169/252 Rx all
    Amanda 135#/170/255Rx
    Felica 125#/164/308 Rx all
    L2 Andrea 140#/27:04@115#
    BBC Chris B. 205#/130#/30#

    Reply
  • Teshina DeBoer 7 Sep ’16

    12pm
    L1
    Sam 195#/215/219 Rx all
    Court 185#/217/265 Rx all
    Brittany 175#/170/239 Rx all
    Jill 75#/155/230Rx
    Matt 355#/205/146 Rx all
    Steven 75#/115/100
    Ed A. 265#/237/327 Rx all
    L2
    John N. 175#/14:22Rx
    Heather 225#/18:17Rx

    Reply
  • Julia 7 Sep ’16

    165#/168/238 Rx all

    Reply
  • Teshina DeBoer 7 Sep ’16

    4pm
    L1
    Nicole 125#/150/203Rx
    Tina H.125#/170/238 Rx all
    Amy 185#/140/251 Rx all
    Blake 300#/195/246 Rx all
    Alfredo 145#/175/180Rx
    Warren 235#/170/225 Rx all
    Cami 135#PR/195/275Rx
    Christina G. 195#/162/227 Rx all
    CFOS Dylan 250Rx
    L2
    Ryan 255#/12:51Rx
    Trapp 245#/30:23 1rd triples
    JImmy 365#/23:00Rx
    Dave M. 335#/22:20
    Milly –/21;38

    Reply
  • Teshina DeBoer 7 Sep ’16

    5pm
    L1
    Morgen 95#/120/163Rx
    Jeria 140#/165/231 Rx all
    Linda 120#/170/283 Rx all
    Alex 115#/185/236 Rx all
    L2
    Jeff W. 295#/13:01Rx
    Steve-O 295#/13:46 d/u’s zeus
    Kenny 305#/10:37
    Brent 235#/10:47 d/u’s zeus
    BBC Brittany, Brittany K. & JImmy

    Reply
  • Teshina DeBoer 7 Sep ’16

    6pm
    L1
    Dalton 275#/152 (Zeus, burpee+LBJ, 115#)/194 GHD, 30#MB Rx all
    Alberto 210#/225/241 Rx all
    Elizabeth 115#/150/171 Rx all
    Kevin 225#/225/186 Rx all
    Shannon 125#/140/235 Rx all
    Brittany K. –/150 mod/136Rx GHD
    L2
    Maddie 160#/17:07
    Sloane 190#/17:36
    Gary 215#/22:22 185#!!
    CFOS Shelly 184Rx

    Reply

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