Workout: Friday 11/25/2016

Thank you to all who came to the Thanksgiving workout yesterday!
Regular class schedule all day today.

Level 1

EMOM for 10 Minutes
1 Power Clean and Push Jerk *AHAP
+
AMRAP in 20 Minutes
200M Run (=2 reps)
20 KB Swings 53/35#
10 Burpee Box Jumps 20″

Post load and total reps.

Level 2

E3MOM for 15 Minutes
5 Overhead Squats *AHAP
5 False Grip Strict Ring Pull Ups
+
AMRAP in 15 Minutes
12 Calories Airdyne
8 KB Swings 70/53#
4 Muscle Ups (W=2)

Post load and total reps.

Barbell Club

10 Sets (AHAP)
3 Position Clean: 1 High Hang Clean + 1 Hang Clean (above the knee) + 1 Clean (floor) *All 3 full squats
+
4 Sets
25 GHD Sit Ups
25 GHD Hip Extensions

Post load.

Crossfit Old School

10 x 20 Calorie Row
Rest 1 Minute between each
+
10 x 200M Run
Rest 1 Minute between each

Post total time, including rest.

5 comments

  • Paul 25 Nov ’16

    5:15
    L1
    Rob 170#/155 Rx
    Paul 175#/182 Rx
    L2
    Dalton 155#/93 Rx
    BBC
    Tyler H. 125#
    Cathy 85#
    Barbara 90#

    Reply
  • Teshina DeBoer 25 Nov ’16

    8am
    L1
    Chris B. 205#/161Rx
    Serena 110#/177Rx
    Jeff M. 165#/111Rx
    L2
    JoJo 225#/164Rx
    Andrea 85#/87 (bar m/u’s)

    Reply
  • Teshina DeBoer 25 Nov ’16

    9am
    L1
    Tina 105#/160
    Jim 115# push jerk/174
    Linda 90#/159Rx
    Briley 125#/161Rx
    Lisa 135#/187Rx
    Steve-O 195#/188Rx
    L2 Jeff 205#/116Rx

    Reply
  • Teshina DeBoer 25 Nov ’16

    12pm
    L1
    Milly 165#PCL PR/186Rx
    Julia 130#/129
    Court 165#PR/192Rx
    Lauren W. 105#/185Rx
    Steven 115#/108
    Tasha 115#/170Rx
    Essence 115#/180Rx
    L2
    Jake 145#/109Rx
    Jeff W. 145#/144Rx

    Reply
  • Paul 25 Nov ’16

    5:00
    L1
    Kennedy 65#/160 Rx
    Jill 80#/158
    Elizabeth 95#/162 Rx
    Mark 155#/128 Rx
    Drew 235# PR/171 Rx
    Joe V. 205#/151 Rx
    L2
    Shane 135#/40
    BBC
    Jake 205#

    Reply

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