Workout: Monday 11/14/2016

Happy Birthday, to long time CFEC client, Ron Hammett. You’re an inspiration to a lot of people, Ron.

Level 1
21 – 15 – 9 reps of:
Calorie Row
Thrusters 75#/55#
Pull Ups
Burpees Over Bar
+
1 Mile Run
Post time.

Level 2

30 Burpees to 6″ Target
20 Squat Cleans 135#/95#
30 CTB Pull Ups
20 HSPU’s
800m Run
20 HSPU’s
30 CTB Pull Ups
20 Squat Cleans
30 Burpees to 6″ Target
Post time.

Barbell Club

12 minutes to find 1RM for each:
Bench Press
Deadlift
Back Squat
Post load for each.

CrossFit Old School

5 Rounds
15 Calorie on Airdyne
15 Power Cleans 95#/65#
15 Pull Ups
15 Push Ups
Poast time.

5 comments

  • Paul 14 Nov ’16

    5:15
    L1
    James 36:45 Rx
    Tracy 27:58
    Gio 31:51
    Luis 38:30
    Carolyn 37:42
    James N. 33:50 Rx
    Dustin 40:16
    Diana 33:15
    Sam E 24:21
    Rob 32:35 Rx
    Newman 28:29 Rx
    Paul 28:30 Rx
    L2
    Cathy 39:16
    Amadi 37:05 Rx
    Jake 29:10 Rx
    John N. 27:37 Rx
    CF OS
    Barbara 36:00 Rx
    Rob 29:07 Rx
    BBC
    Jeff M. 235#/260#/250#

    Reply
  • Tina 14 Nov ’16

    8AM
    L1
    Tim S 31:27Rx
    Berenice 42:49
    April 36:29
    Shannon 32:00
    Tina 31:05
    Andi 35:55
    Ed A 26:04Rx
    Serena 29:34Rx

    9AM
    L1
    Sami 32:26Rx
    Amanda 32:14
    Lisa 29:42Rx
    Sabrina 34:30
    Monica 25:33Rx
    Nico 32:24
    Barbara 33:31
    Kyle 34:06Rx

    Reply
  • Joe 14 Nov ’16

    12PM
    Dylan 30:24 Rx
    Court 30:13 Rx
    Brian 26:48 Rx
    Sam 27:17 Rx
    JoJo 18:38 (Row/Bar Facing Burpees)
    Wendy 35:24
    Michael 28:01
    Steven 44:50
    CF OS
    Ray 28:57 3 rnds

    Reply
  • Tina 14 Nov ’16

    4PM
    L1
    Lauren W 30:40
    Anthony 24:11Rx
    Jimmy 32:30Rx
    Mark 41:21
    Blakw 30:34Rx 95#
    Cami 33:50
    Warren 30:34Rx
    Sonya 44:28
    Jean 34:12
    Pat 28:34Rx
    Dave M 23:52
    L2
    Chris B 37:32Rx
    CFOS
    Dylan 36:49Rx

    Reply
  • Tina 14 Nov ’16

    5PM
    L1
    Christina 34:26Rx
    Shane 32:18Rx
    Tommy 32:15Rx
    Andrea 30:36Rx
    L2
    Brent 35:18Rx
    Steve O 28:47Rx
    Sloane 35:14Rx
    Drew 34:17Rx
    Kenny 22:42Rx
    Sean 23:00Rx
    Trapp 28:29Rx
    Ira 26:33
    Maddie 25:49Rx
    CFOS
    Tasha 34:07Rx
    Jeff W 22:44Rx
    Morgen 24:57
    Bear 30:24Rx

    6PM
    L1
    Mike N 36:54Rx
    Joe V 31:05Rx
    Sam H 31:05
    Jessie 31:05
    Terry 20:51Rx
    Carrie 28:49Rx
    Clara 34:38
    Dylan P 34:38
    L2
    Milly 32:46Rx
    Lindsey 32:35Rx
    Dalton 48:47Rx

    Reply

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