Workout: Monday 10/10/2016

Level 1

E3MOM for 15 Minutes
6 Front Squats *AHAP
10 Dumbbell (2) Bent Over Rows *Choose a weight you can do unbroken for all 5 sets
+
AMRAP in 15 Minutes
2 Thrusters 75/55#
2 Pull Ups
4 Thrusters
4 Pull Ups
*Keep adding 2 reps

Post load and last completed set plus any additional reps.

Level 2

EMOM for 15 Minutes
2 Power Cleans + 1 Jerk @ 70%1RM Power Clean and Jerk
+
AMRAP in 15 Minutes
6 Front Squats 155/105#
9 Toes to Bar
12 Push Ups

Post load and total number of reps.

Barbell Club

4 Rounds
10 Back Squats *Choose weight and keep same throughout
10 Strict Pull Ups *add weight if needed
+
4 Rounds
10 Glute-Ham Raises
10 Each arm Dumbell Row *Choose weight can do unbroken and keep same

Post loads.

Crossfit Old School

7 Rounds
7 DB Thrusters 35/25#
7 Burpees
7 Pull Ups
200M Run

Post time.

7 comments

  • Paul 10 Oct ’16

    5:15
    L1
    Rose 95#/10+12
    Cathy 85#/14+20 Rx
    Carolyn 105#/14+13
    Erika 95#/12+22 Rx
    Barbara 95#/12+21 Rx
    Chris F. 185#/16+1 Rx
    James 105#/10+4
    Amadi 155#/18+27 Rx
    Paul 190#/16+11 Rx
    BBC
    Rob 135#/55#
    CF OS
    Rob 22:17

    Reply
  • Teshina DeBoer 10 Oct ’16

    8am
    L1
    Eric 75#/10’s Rx
    Kyle 135#/14’s Rx
    Shannon 80#/16’s+5
    Stroup 175#/16’s Rx
    Briley 135#/18’s+16 Rx
    Ed A. 155#/16’s+5 Rx
    April 80#/14’s
    L2
    Alex 205#/195Rx
    Anthony 185#/210Rx
    Tim S. 135#/116Rx

    Reply
  • Teshina DeBoer 10 Oct ’16

    9am
    L1
    Jennifer 55#/12’s
    Lisa 135#/16’s+12 Rx
    Nico 115#/10’s
    Jess 35#/16’s
    Amanda 95#/14’s+18
    Wendi 135#/12’s+14Rx
    Danielle 135#/18’s+31Rx
    Tina 125#/16’sRx
    Linda 105#/14’s+12Rx
    Sami 75#/14’sRx
    Amber 75#/10’s+12
    Blake 205#/14’s+12Rx 95#
    L2 Barbara 100#/141
    CFOS Monica 20:35

    Reply
  • Teshina DeBoer 10 Oct ’16

    12pm
    L1
    Steven 75#/10’s+2
    Adam 155#/14’s Rx
    Michael 75# lunges/16’s mod PCL&J
    Kevin 165#/16’s+8Rx
    L2 Christian 225#/243Rx
    CFOS John N. 16:53Rx

    Reply
  • Teshina DeBoer 10 Oct ’16

    4pm
    L1
    Rich 125#/12’s+8
    Nicole 75#/12’s+9Rx
    Amy 120#/14’s+11
    TIna H. 95#/14’s+16Rx
    Freddy 135#/14’sRx
    Dylan G. 145#/14’sRx
    Severen 100#/16’sRx 55#
    Jimmy 225#/16’sRx
    Dylan 175#/14’sRx
    Warren 155#/14’s+10Rx
    Pat 135#/16’sRx
    Susan 75#/12’s+14Rx
    L2
    Jake 215#/135Rx
    Chris B. 205#/177Rx
    Trapp 190#/254Rx

    Reply
  • Teshina DeBoer 10 Oct ’16

    5pm
    L1
    Mark 105#/12’s+16
    Elizabeth 90#/12’s+3Rx
    Summer 80#/10’s+15
    Tommy 150#/12’s mod cal (x2) airdyne
    Dave M. 205#/–
    Shane 155#/16’s+5Rx
    L2
    Jeff W. 200#/197Rx
    Dave M. –/212 mod
    Milly 115#/162@85#
    Steve-O 195#/216Rx
    Brent 195#/155@135#

    Reply
  • Teshina DeBoer 10 Oct ’16

    6pm
    L1
    Emily 85#/14’s
    Joe 225#/12’s+14Rx 95#
    Mike 185#/12’s+6Rx
    Lauren W. 100#/14’s+4
    Farah 35#/18’s
    L2
    Terry 175#/228Rx
    Carrie 110#/139Rx
    Gary 165#/162Rx
    Sloane 115#/204Rx
    Maddie 115#/216Rx

    Reply

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