Workout: Friday 10/14/2016

Level 1

Every 90 Seconds for 8 Intervals
1 Press + 2 Push Press + 3 Push Jerk *AHAP
8 Alternating Pistols
+
In Teams of 2-3:
“Crossfit Baseball”
AMRAP in 20 Minutes
1st Base: 12 Med Ball Cleans 20/14#
2nd Base: 10 Burpees
3rd Base: 20 Russian KB Swings 53/35#
Home Base: 15 Calorie Row

Post load and total number of runs (rounds).

Level 2

Partner Workout

AMRAP in 10 Minutes
Partner A: 1 x 60′ Low Sled Push 120/90#
Partner B: Max Reps Burpees

Rest 2 Minutes

AMRAP in 10 Minutes
Partner A: 200M Run With Sandbag 70/50#
Partner B: Max Reps Muscle Ups

Rest 2 Minutes

AMRAP in 10 Minutes
Partner A: 30 Calorie Row
Partner B: Max Rounds of 10 Alternating Pistols + 3 Wall Walks
*Pick up where partner left off

*Partners work at the same time; Partner A pushes the sled while Partner B performs max reps burpees, then switch. Same for the other two AMRAPs.

Post total number of reps for each.

Barbell Club

5 Rounds
10 Bench Press *Use same weight all 5 rounds
10 Each Leg Dumbbell (2) Step Ups
10 Pendlay Rows *From ground, also same weight for all 5 rounds
20 GHD Hip Extensions

Post loads.

7 comments

  • Paul 14 Oct ’16

    5:15
    L1
    Adam 95#/5 Rx
    Erica S. 45#/3
    Mike S. 95#/4Rx
    Barbara 70#/5 Rx
    Erika 65#/4 Rx
    Rob 135#/4 Rx
    Paul 105#/6
    L2
    Trapp / Jake 112/48/131 Rx all
    Amadi /Newman 116 Rx/32 Mod./91 Rx
    Sean / Tim D. 138/49/132 Rx all
    Milly / Lindsey 75/5/102 Rx all
    BBC
    Tyler 115#/50#

    Reply
  • Teshina DeBoer 14 Oct ’16

    8am
    L1
    Serena 75#/9Rx
    Stroup 145#/9Rx
    Tim Ru. 95#/11Rx
    Kyle 95#/11Rx
    Tim R. 115#/11Rx

    Reply
    • Barb 14 Oct ’16

      11?! R u serious? How?

    • CFEC Staff 14 Oct ’16

      They did as teams not as individuals.

  • Teshina DeBoer 14 Oct ’16

    9am
    L1
    Ed M. 95#/4Rx
    Jennifer 25#/2

    Reply
  • Teshina DeBoer 14 Oct ’16

    12pm
    L1
    Ray 155#/7Rx
    Wendi 100#/7Rx
    Court 105#/9Rx
    Brian T. 145#/9Rx
    L2 Briley/Jeff W. Rx/JoJo Rx 151/51/101

    Reply
  • Paul 14 Oct ’16

    5:00
    L1
    Tommy 125#/4 Rx
    Chris B. 185#/4 Rx
    Jean 90#/3 Rx
    Severen 55#/4 Rx
    Steven 75#/2
    Mark 105#/3 Rx
    Travis 125#/3 Rx
    Joe V. 185#/4 Rx
    Dave M. 135#/-
    Farah 35#/4
    Blake 135#/4 Rx
    L2
    Tyler Maddie 116/60/78 Rx all
    Terry Rx/ Carrie 83 Rx/25/104 Rx
    Christian Rx / Sloane 96 Rx/28/103 Rx
    BBC
    Dave 185#/35#/115#
    Cathy 65#/25#/75#

    Reply

Post a reply

Copyright © Crossfit East County 2016