Workout: Wednesday 09/28/2016

Announcement: We will be having a sprint triathlon workout this Saturday at 11:45 for anyone that is interested! We will be swimming at the Santee YMCA and doing a bike ride and run from there. Mountain bikes will be best. Please ask Paul or Teshina or check our instagram page for more details.

Level 1

E3MOM for 15 Minutes
8 Romanian Deadlifts *Unbroken, AHAP
10 Strict Pull Ups (W=5)
+
AMRAP in 7 Minutes
3 Power Cleans 115/75#
100M Sprint
6 Power Cleans
100M Sprint
9 Power Cleans
100M Sprint
*Keep adding 3 reps
Rest 2 Minutes
AMRAP in 7 Minutes
25 Sit Ups
25 Goblet Squats 53/35#
Post load and total reps for each.

Level 2

E3MOM for 15 Minutes
5 Deadlifts, AHAP
*Dead stop each rep and NO drop from the top. Control each rep back to the floor. Use Overhand Grip or Hook, no mixed.
+
AMRAP in 20 Minutes
1 Rope Climb
3 Squat Cleans 165/115#
5 Handstand Push Ups
7 KB Swings 70/53#
9 Box Jumps 30/24″
Post load and total reps.

Barbell Club

5 x 5 Deadlifts @ 70%1RM *Dead stop each rep, but no drop from the top–control the descent. Double Overhand Grip, no mixed.
+
4 Sets
12 DB Hammer Curls each arm
12 Glute-Ham Raises
20 Walking Lunges *Use weight
Post loads.

Crossfit Old School

1 Mile Run
50 Burpee Box Jumps 20″
100 Sit Ups
Post time.

7 comments

  • Paul 28 Sep ’16

    5:15
    L1
    Delilah 105#/12’s/109 Rx
    Erica S. 90#/12’s/146
    Cathy 135#/12’s/140 Rx all
    Mike S. 215#/12’s/135 Rx all
    Michael 155#/12’s/150
    Tyler H. 205#/12’s/125 Rx all

    L2
    Amadi 245#/133 Rx
    Barbara 165#/100
    Dalton 275#/76 Rx
    Sean 375#/180 Rx
    Tim D. 315#/152 Rx
    Newman 275#/126 Rx
    Vince 275#/125
    Teshina 265#/152 Rx
    Milly -/100 Rx
    CF OS
    Rob 24:14 Rx
    Eric 33:35 Rx

    Reply
  • Teshina DeBoer 28 Sep ’16

    8am
    L1
    Andi 125#/15/178 mod
    Jennifer 115#/12’s+7/138 Rx all
    Berenice 90#/12/100
    Ed A. 155#/18/150 Rx all
    Jesse 185#/15+50M/125 Rx all
    Utah 135#/12’s+4 Rx/90
    Walt 165#/15/137Rx all
    L2
    Heather 235#/166Rx
    Anthony 275#/125Rx
    CFOS
    Tim S. 20:40Rx
    Alex: super fast (especially since Paul turned off the clock)

    Reply
  • Teshina DeBoer 28 Sep ’16

    9am
    L1
    Amanda 105#/12’s+10/115 Rx all
    Lisa 165#/15’s+15/153 Rx all
    CFOS Tina 23;04 mod

    Reply
  • Teshina DeBoer 28 Sep ’16

    12pm
    L1
    Sam 175#/12’s+8/125 Rx all
    Court 165#/12’s+10/143 Rx all
    Steven 75#/9’s+6/75
    Anthony F. 105#/9’s+6/125
    L2 JoJo 325#/179Rx
    CFOS
    Briley 19:27Rx
    Christina 23;37Rx

    Reply
  • Teshina DeBoer 28 Sep ’16

    4pm
    L1
    Christina G. 135#/15’s/150 Rx all
    Amy 115#/12’s+run/138
    Nicole 105#/12’s+3Rx/112
    Tina H. 105#/12’s+15/145 Rx all
    Lauren W. 95#/12’s+12/150 Rx all
    Freddy 135#/9’s+10Rx/125
    Blake 275#/18’s+10/80 Rx all
    Tim R. 205#/15’s+run/106 Rx all
    Severen 75#/12’s+10/177
    Chris B. 245#/15’s+5/125 Rx all
    Pat 165#/12’s+7/153 Rx all
    Jimmy 225#/12’s+15/116 Rx all
    CFOS
    Sabrina 30:23
    Steve-O: did it faster than Alex

    Reply
  • Teshina DeBoer 28 Sep ’16

    5pm
    L1
    Jill 85#/12’s+5/125
    Cami 155#/15’s/157 Rx all
    Warren 245#/15’s/140 Rx all
    Milly 125#/18’s+50M/162 Rx all
    Carrie 125#/15’s+14/152 Rx all
    CFOS
    Susan 22:06Rx
    Tasha 22:09Rx
    Linda 22:33Rx
    Christina 23:44Rx
    L2
    Christian 315#/151Rx
    Jeff W. 285#/154Rx
    Shane 245#/94
    Dave M. 335#/125Rx
    Terry 285#/168Rx

    Reply
  • Teshina DeBoer 28 Sep ’16

    6pm
    L1
    Mike 185#/12’s+8/100 Rx all
    Elizabeth 115#/12’s+6/123 Rx all
    Joe 225#/12’s+3/150 Rx all
    Farah 35#/9’s/100
    L2
    Gary 185#/125Rx
    Sloane 215#/101Rx

    Reply

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