Workout: Wednesday 10/12/2016

Level 1

E2MOM for 12 Minutes
5 Back Squats @ 70%1RM
6 each arm Bottoms Up KB Strict Press
+
20 Minute Time Cap
70 Overhead Walking Lunges 45/35#
60 Sit Ups
50 Box Jumps 20″
40 KB Swings 53/35#
30 Toes to Bar

Post load and time.

Level 2

EMOM for 15 Minutes
1 Hang Power Snatch (above knee) + 1 Power Snatch *AHAP
+
20 Minute Time Cap
1000M Row
50 Box Jump Overs (No touch on top) 24/20″
40 Chest to Bar Pull Ups
30 GHD Sit Ups
20 Overhead Squats 115/75#
10 Bar Muscle Ups

Post load and time.

Barbell Club

AMRAP in 15 Minutes
1 x 60′ Low Sled Push 90#
60′ Walking Lunges
60′ Run
+
AMRAP in 15 Minutes
10 Tire Flips
200M Run with Sandbag 70/50#

Post total rounds plus reps for each.

Crossfit Old School

4 Rounds
400M Run
15 Squat Cleans 95/65#

Post time.

7 comments

  • Paul 12 Oct ’16

    5:15
    L1
    Michael 165#/15:01
    Erika 95#/16:04
    James 95#/15 T2B
    Barbara 90#/15:27 Rx
    Erica S. 85#/15:50
    Mike S. 155#/18:56 Rx
    Mike D. 85#/16:12
    Carolyn 85#/18:22 Rx
    Chris F. 170#/17:56
    Newman 190#/11:18 Rx
    Diana -/16:20
    Rob 165#/18:08 Rx
    L2
    Amadi 95#/3 M/U
    Jake 145#/6 M/U
    Sean 145#/15:46 RX

    Reply
  • Teshina DeBoer 12 Oct ’16

    8am
    L1
    Eric 115#/20:00
    Stroup 185#/16:05Rx
    Andi 95# Pendlay Row/16;42Rx
    Berenice 75#/39 KBS
    L2 Heather 120#/17:42Rx
    CFOS Chris B. 17:16Rx

    Reply
  • Teshina DeBoer 12 Oct ’16

    9am
    L1
    Sami 95#/16:32Rx
    Tina 125#/15:07Rx
    Kyle 135#/10 T2B
    Katelyn 85#/15:35
    Felica 95#/16:30Rx

    Reply
  • Teshina DeBoer 12 Oct ’16

    12pm
    L1
    Gaby 85#/13:40 *out of order
    Steven 125#/35 BJ
    Ray 115#/28 KBS
    Briley 145#/17:31Rx
    Essence 125#/18:30

    Reply
  • Teshina DeBoer 12 Oct ’16

    4pm
    L1
    Christina G. 145#/17:12Rx
    Jimmy 275#/17:03Rx
    Nicole 105#/14 T2B
    Tina H. 95#/15:49Rx
    Cami 90#/19:04
    Warren 205#/17:50Rx
    Wendi 135#/19:25Rx
    Lisa 125#/14:48Rx
    Freddy 135#/26 T2B
    Dave M. 275#/15:08 mod
    Dylan G. 185#/18:15
    Pat 205#/14:18Rx
    Sonya 65#/19:43
    L2 Jeff W. 155#/17:12Rx
    CFOS Dylan 17:37Rx

    Reply
  • Teshina DeBoer 12 Oct ’16

    5pm
    L1
    Blake 225#/17:01Rx 24″
    Tommy 165#/18:54Rx
    Carrie 125#/15:38Rx
    Alex G. 145#/17:07Rx
    Linda 105#/18:13Rx
    Steve-O 225#/14;17Rx
    L2
    Milly 75#/3 M/U’s
    Terry 130#/19:03Rx
    Trapp 150#/14:52Rx

    Reply
  • Teshina DeBoer 12 Oct ’16

    6pm
    L1
    Emily 95#/19:20
    Lauren W. 135#/18:40Rx
    Elizabeth 95#/19:22Rx
    Mark 115#/7 T2B
    Farah 35#/14:00
    Joe 185-275#/18:22Rx
    Maddie 140#/–
    Mike 155#/28 KBS
    Sloane 165#/11:52Rx
    Gary 165#/11:48Rx
    BBC Milly 7Rx/–

    Reply

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