Workout: Monday 10/24/2016

Congratulations to Sean, Jeff and Aaron for their great performances at the Zombie Games on Saturday!

Level 1

EMOM for 10 Minutes
1 Power Clean + 2 Front Squats + 1 Push Jerk *AHAP
+
20 Minute Time Cap
5 Rounds
7 Burpee Pull Ups
14 Wall Ball 20#@10’/14#@9′
21 Calorie Row

Post load and time.

Level 2

AMRAP in 20 Minutes
1 Deadlift 185/125#
1 Squat Clean
1 Front Squat
1 Jerk
(1 Rep = all 4 movements, to be done unbroken)
+
AMRAP in 10 Minutes
Max Reps Burpee Chest to Bar Pull Ups

Post total number of reps for each.

Barbell Club

5 Sets
8 Front Squats *Add weight each set
10 Strict Pull Ups
+
3 Rounds
15 Supine Body Rows
15 Glute-Ham Raises
30 GHD Sit Ups

Post load for front squat.

Crossfit Old School

5 Rounds
10 Pull Ups
20 Push Ups
30 Squats
40 Sit Ups

Post time.

7 comments

  • Paul 24 Oct ’16

    5:15
    L1
    Carolyn 95#/4
    Chris F. 165#/4+13 cals
    Erica S. 60#/3+7 BP
    Mike S. 130#/4+7BP
    Rose 85#/3
    Adam 155#/4+13 cals
    Amadi 145#/18:12 Rx
    Tyler H. 135#/18:24
    Barbara 95#/4+5 BP
    Paul 155#/17:25 Rx
    L2
    Jake 23/51 Rx all
    Newman 23/66 Rx all
    Rob -/41 Rx
    CF OS
    Rob 20:22 Rx

    Reply
  • Teshina DeBoer 24 Oct ’16

    8am
    L1
    Shannon 85#/4+7BP
    Berenice 75#/4
    Andi 105# mod/4+7WB mod
    Serena 100#/4+2 Cal
    Walt 95#/19:37Rx
    April 80#/4+14 WB
    Briley 95#/16:59Rx 16#
    CFOS
    Stroup 20:52Rx
    Ed A. 15:56Rx
    Alex 17:26Rx

    Reply
  • Teshina DeBoer 24 Oct ’16

    9am
    L1
    Dylan G. 175#/4+3BP
    Lisa 130#/4+17 Cal
    Katelyn 85#/4
    Kyle 145#/4+7 WB
    Amanda 85#/4+3BP
    Tina 105#/4+14 Cal
    Anthony F. 115#/4+10 WB
    L2 Anthony 21Rx PR/62Rx

    Reply
  • Teshina DeBoer 24 Oct ’16

    12pm
    L1
    Michael 135# mod/19:27 mod
    Wendi 120#/3+2WB
    Koby 95#/3+14 WB
    Brian T. 205#/18:40Rx
    Sam 150#/17:04Rx
    Steven 95#/3+2BP

    Reply
  • Teshina DeBoer 24 Oct ’16

    5:00
    L1
    Freddy 125#/4+8WB
    Tina H. 90#/4+3 cal
    Amy 95#/3+6 WB
    Severen 85#/4
    Jimmy 225#/18:53 Rx
    Elizabeth 85#/2+19 cal
    Nicole 90#/3+7 BP
    Dylan 165#/18:07 Rx
    Sonya 70#/3+2 BP
    Pat 155#/19:16 Rx
    Warren 145#/18:36 Rx
    Cami 105#/4+14 WB
    Blake 205#/18:14 Rx
    L2
    Chris B. 29 Rx PR/42 Rx
    Luke 10@ 155#/42 Rx
    Drew 22 Rx/40 Rx

    Reply
  • Teshina DeBoer 24 Oct ’16

    5pm
    L1
    Jeria 85#/4+2BP
    Summer 80#/3+5BP
    Alex G. 140#/4+3cal
    Lauren W. 85#/3+15cal
    Tommy 95#/19:39Rx
    Christina G. 125#/4+8WB
    Luke 155#/19:37Rx
    Drew 205#/4+cal…
    Susan 90#/3+2cal
    Cathy 75#/4+5BP
    Christian –/16:52Rx
    BBC Dave M .215#
    L2
    Milly 11Rx/53Rx
    Heather 28Rx 155#/55Rx
    Trapp 16Rx PR/72Rx
    Jeff W. 27Rx PR/52Rx
    Shane 13@135-155#/44Rx
    Brent 13Rx/43Rx

    Reply
  • Teshina DeBoer 24 Oct ’16

    6pm
    L1
    Mike 205#/3+11cal
    Anthony 195#/17:25Rx
    CFOS Maddie 13:14Rx
    BBC
    Sloane 145#
    Gary 165#

    Reply

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