Workout: Monday 10/03/2016

Level 1

E2MOM for 12 minutes
1 Deadlift + 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
+
10 Minute Time Cap
3 Rounds
50 Double Unders
10 Burpees
– Rest 1 minute-
8 Minute Time Cap
400m Run
20 Thrusters 95#/65#
– Rest 1 minute-
6 Minute Time Cap
800m Run
10 Toes to Bar
Post load and time for each.

Level 2

E2MOM for 12 minutes
1 Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squats *AHAP
+
5 Rounds
200m Run
30 KB Russian KB Swings 70#/53#
20 Push Ups
Post load and time

Barbell Club

5 Sets
1. 5 Seated Shoulder Press
2. 10 KB SDLHP 70#/53#
3. 10 Seated DB Lateral Raises
4. 12 GHD Weighted Hip Extensions
Post loads for 1,3,4.

CrossFit Old School

50 Calories on Airdyne
+
5 Rounds
12 Push Press 95#/65#
12 Pull Ups
12 Burpees
+
50 Calories on Airdyne
Post time.

7 comments

  • Paul 3 Oct ’16

    5:15
    L1
    Rose 85#/9:29/5:14/5:38 Rx all
    Chris F. 155#/6:23/3:30 Rx/4:42 Rx
    Barbara 100#/-
    Paul 175#/5:18/4:01/4:37 Rx all
    L2
    Cathy 65#/28:27 Rx
    Barbara -/21:55 Rx Rx
    Tyler H. 115#/22:50
    Tim R. 115#/27:22 Rx
    Rob-/21:49 Rx
    CF OS
    Rob 29:53 Rx

    Reply
  • Teshina DeBoer 3 Oct ’16

    8am
    L1
    Andi 105# mod/5:41Rx/6:48/Cap 50 cal airdyne
    April 35#/5:50/5:52/Cap
    Berenice 80#/8:41/6:16/Cap
    Shannon 80#/8:20/7:31Rx/5:59Rx
    Walt 155#/–
    L2
    Walt –/19:47Rx
    Alex 155#/14;57X
    Tim S. 95#/17:58Rx
    Stroup 115#/18:12Rx
    CFOS Eric 30:13

    Reply
  • Teshina DeBoer 3 Oct ’16

    9am
    L1
    Mike D. 85#/7:51/5:18/5:00Rx
    Mike S. 150#/6:00/5:22Rx/5:18Rx
    Lisa 115#/6:24/3:22/4:54 Rx all
    Amanda 85#/6:40/5:00/5:30Rx
    Katelyn 90#/5:30/4:45Rx/5:15Rx
    Kyle 155#/6:34/4:24Rx/5:23Rx
    Nico 105#/6;09/6;19Rx/Cap
    Felica 95#/4:59/4:31/4:26 Rx all
    Sami 85#/4:40/3:42/4:43 Rx all
    CFOS
    Barbara 37:09Rx
    Anthony F. 39:54Rx

    Reply
  • Teshina DeBoer 3 Oct ’16

    12pm
    L1
    MIchael 150#/5:47/3:22/4:16 mod airdyne
    Court 140#/7:05/4:07/3:53 Rx all
    Sam 145#/5:48/4:16/4:35 Rx all
    Brian T. 205#/5:18/3:41/4:23 Rx all
    Kevin 175#/5:16/5:11/5:15 Rx all
    Carissa 105#/4:20Rx
    Ray 95#/6:09/4:20/5:14Rx

    Reply
  • Teshina DeBoer 3 Oct ’16

    4pm
    L1
    Rich 135#/9:08/cap/cap
    Nicole 75#/7:12Rx/5:50/5:57Rx
    Freddy 125#/6:06Rx/5:20/4;58Rx
    Tina H. 85#/4:50/4:13/5;01 Rx all
    Jimmy 245#/4:45/4:14/5:13 Rx all
    Blake 225#/5:08/4:45 115#/4:43 Rx all
    Morgen 65#/8:11/6:30/5:45
    Wendi 115#/6;17/4:45Rx/cap
    Warren 155#/9:17/5:15/5:26 Rx all
    Sonya 75#/7:47/5:00/cap
    Ed A. 205#/3:45/3:16/4:45 Rx all
    Alex G. 140#/4:36/3:23/5:25 Rx all
    Lauren 65#/5:50mod/3:30Rx/5;25Rx
    Pat 155#/4:50/4:15/4:26 Rx all
    Trapp –/5:59 zeus/3:11/4:15 Rx all
    L2
    Ira mod 21;50
    Chris B. 25:16Rx

    Reply
  • Teshina DeBoer 3 Oct ’16

    5pm
    L1
    Lauren W. 85#/5;52/4:24Rx/5:59Rx
    Jeria 65#/7;52/4:36/5;24 Rx all
    Dylan 125#/6:11/3:50/5;00
    Steve-O 200#/4:58 115#/3:47/3:50 Rx all
    Milly 85#/3:56/3:27/4:27 Rx all
    Matt 265#/5:58/3:29/5:59 Rx all
    Tyler –/3:11/3:06 135#/3;49 Rx all
    Trapp 185#/–
    L2
    Christian 170#/15:10Rx
    Jeff W. 125#/15;29Rx
    Dave M. 125#/12:15Rx
    Shane 105#/18:55Rx
    Brent 145#/20:22Rx
    CFOS Jim 29:11Rx

    Reply
  • Teshina DeBoer 3 Oct ’16

    6pm
    L1
    Jennifer 85#/ CAP/ 5:07 Rx / 5:32 Rx
    Tasha 105#/ 8:15/ 3:33/ 4:52 Rx All
    Joe 185#/8:14/3:35Rx/4:55Rx
    Shane 155#/6:15/4:48/5:20 Rx all
    Gary 165#/4;10/3:28/3:50 Rx all
    Farah 35#/7:10/7:40/cap
    Mike 175#/8:45/6;10Rx/5:20
    Alberto 170#/4:21/4:13/4:15 Rx all
    Mark 145#/cap/6:40/cap
    Dave M. 185#/–

    Reply

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