Workout: Wednesday 09/14/2016

Level 1

EMOM for 10 Minutes
1 High Hang Power Clean + 1 High Hang Clean *AHAP
+
4 Rounds
:30 Seconds of Work, :30 Seconds of Rest
Hang Power Cleans 95/65#
Front Squats
Bar Facing Burpees
Toes to Bar
Double Unders
Post load and one total number of reps.

Level 2

EMOM for 10 Minutes
1 Pause Snatch (at the knee) + 1 Overhead Squat *AHAP
+
4 Rounds
15 Sandbag Ground to Shoulder 70/50#
15 Calories Airdyne
15 Handstand Push Ups
Post load and time.

Barbell Club

5,5,5,5,5 Front Squat
*5 Working sets of 5; do not include warm up sets. Find 5RM
+
4 Rounds
20 Back Rack Barbell Walking Lunges
12 DB Bent Over Rows
20 Alternating DB Hammer Curls
12 DB Overhead Tricep Extensions
Post loads.

Crossfit Old School

5K Run or 5K Row
*Alternate with 2 minutes moderate pace and 1 minute fast pace
Post time.

8 comments

  • Paul 14 Sep ’16

    5:15
    L1
    Mike D. 65#/221
    Erika 90#/209 Rx
    Michael 115#/234
    Erica S. 70#/166
    Mike S. 150#/133 Rx
    Milly 85#/334 Rx Zeus
    Amadi 140#/-
    Rob 155#/-
    L2
    Cathy 20:40
    Josh 19:01 Rx
    CF OS
    Amadi 22:53 Rx Run
    Rob 22:57 Rx Row
    Eric 36:57 Rx Run

    Reply
  • Teshina DeBoer 14 Sep ’16

    8am
    L1
    Tim S. 95#/251Rx
    Berenice 65#/345 singles
    Travis 115#/181
    Ed A. 165#/375Rx
    Andi 75#/245
    Stroup 165#/195 mod
    April 55#/418 singles
    L2
    Alex 165#/14:25Rx
    Heather 120#/14:48Rx
    CFOS Luke 20:36Rx 5K row

    Reply
  • Julia 14 Sep ’16

    L1
    -/ 226 Rx

    Reply
  • Teshina DeBoer 14 Sep ’16

    9am
    L1
    Kyle 135#/426 singles
    Amanda 75#/486 singles
    Tina 100#/211 mod
    Jennifer 35#/338 singles
    Anthony F. 65#/212 mod
    Allison 55#/380 singles
    Lisa 105#/295Rx
    Scott 95#/198Rx
    Anthony 165#/382Rx
    CFOS Sami 30:57 Rx 5K Run

    Reply
  • Teshina DeBoer 14 Sep ’16

    12pm
    L1
    Carolyn 55#/390 singles
    Steven 75#/177 singles
    Wendi 110#/442 singles
    Morgen 75#/154
    Brian T. 200#/–
    Court 125#/229Rx
    Brittany 110#/357Rx
    Briley 125#/398Rx
    L2 Ira 205#/18:48
    CFOS Brian T. 27:30 Rx 5K Run

    Reply
  • Teshina DeBoer 14 Sep ’16

    4pm
    L1
    Sonya 55#/348 singles
    Nicole 55#/208
    Christina G. 115#/257Rx
    Chris B. 175#/300Rx *Zeus
    Jason 65#/325 singles
    Dylan 155#/259Rx
    Tina H. 55#/265Rx
    Luke 155#/312Rx
    Jimmy 205#/345Rx
    Pat 125#/350Rx
    Blake 205#/247Rx 115#
    L2 Trapp 150#/13:18Rx

    Reply
  • Teshina DeBoer 14 Sep ’16

    5pm
    L1
    Jeria 85#/218Rx
    Summer 80#/372 singles
    Robert 135#/456 singles
    Elizabeth 90#/272Rx
    Mark 125#/407 mod, singles
    Matt 235#/328Rx
    Ed M. 155#/473 singles
    Jean 95#/240Rx
    L2
    Milly –/24:47Rx
    Brent 155#/19:36Rx
    Dave M. 95#/12:25Rx
    Brittany 65#/20:00?
    CFOS Tommy 32:08 5K Run Rx

    Reply
  • Teshina DeBoer 14 Sep ’16

    6pm
    L1
    Farah 15#/279 singles
    Kevin 175#/339Rx
    Mike 155#/357 singles
    CFOS Shelly 25:58 Rx 5K row
    BBC
    Sloane 155#
    Gary 175#
    Maddie 160#

    Reply

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