Workout: Monday 11/21/2016

Announcement: We will have one class at 8:30am on Thanksgiving Day.

Level 1

E3MOM for 15 Minutes
10 Back Squats *AHAP
10 Strict Pull Ups
+
AMRAP in 15 Minutes
5 Power Clean and Jerks 115/75#
10 Toes to Bar
25 Double Unders

Post load and total reps.

Level 2

E3MOM for 15 Minutes
10 Back Squats *AHAP
10 Strict Pull Ups
+
AMRAP in 15 Minutes
20 GHD Sit Ups
15 Calories Airdyne
10 Alternating DB Squat Snatches 50/35#

Post load and total reps.

Barbell Club

EMOM for 20 Minutes
1 Power Clean + 1 Clean *TNG, AHAP
+
4 Sets
6 Pause Front Squats (2 counts at bottom)
12 Strict Pull Ups
24 Push Ups

Post load for clean complex.

Crossfit Old School

75 Wall Ball 20#@10’/14#@9′
50 Power Snatches 95/65#
2000M Row

Post time.

7 comments

  • Paul 21 Nov ’16

    5:15
    L1
    Carolyn 95#/185
    Chris F. 165#/135 Rx
    Erika 95#/168 Rx
    James 115#/125
    Mike D. 115#/250
    Tim R. 135#/160 Rx
    Cathy 95#/168 Rx
    Rob 175#/121 Rx
    Jeff M. 170#/165
    L2
    Paul 165#/125 Rx
    BBC
    Jake 225#
    CF OS
    New,am 24:52 Rx
    Diana 26:50 Rx
    Rob 26:50 RX

    Reply
  • Teshina DeBoer 21 Nov ’16

    8am
    L1
    Travis 185#/188
    Andi 125#/202Rx
    Lauren 85#/200 mod
    Serena 90#/283Rx
    Briley 35#KB SLDL x 10ea/325Rx
    L2 Tim S. 155#/144@60#PSN

    Reply
  • Teshina DeBoer 21 Nov ’16

    9am
    L1
    Amanda 85#/200 mod
    Lisa 155#/255Rx
    James 135#/245Rx
    Hillary 125#/289Rx
    Felica 85#/215Rx
    L2
    Briley –/140@25#
    Anthony F. 115#/138@40#PSN
    CFOS Tina 27:03Rx

    Reply
  • Teshina DeBoer 21 Nov ’16

    12pm
    L1
    Brian T. 215#/280Rx
    Court 145#/208Rx
    Steven 145#/95 mod
    Wendi 135#/172Rx
    Nicole 85#/201Rx
    Tina H. 105#/242Rx
    Michael 185#/200Rx
    Dylan G. 205#/200
    Ray 135#/101Rx
    April 95#/245
    Berenice 75#/158
    L2 JoJo 225#/236Rx

    Reply
  • Teshina DeBoer 21 Nov ’16

    4pm
    L1
    Nicole L. 105#/205
    Cami 95#/240
    Warren 165# bench/215 mod
    Sonya 55#/122
    Blake 245#/201Rx 135#
    Jimmy 185#/202Rx
    Ed M. 135#/205
    Dave M. 205#/244Rx 135#
    Pat 175#/245Rx
    Essence 95#/242Rx
    L2
    Miguel 185#/129Rx
    Trapp 135#/176Rx
    John 195#/135
    BBC
    Ira 275#
    Heather 185#
    CFOS Chris B. 21:56Rx

    Reply
  • Teshina DeBoer 21 Nov ’16

    5pm
    L1
    Mark 65#/167
    Elizabeth 90#/165Rx
    Tommy 205#/200
    Jeria 85#/200
    Susan 95#/282Rx
    Luis 75#/95
    Steve-O 225#/251Rx
    Drew 215#/243Rx
    L2
    Brent 205#/164Rx
    Jeff S. 255#/108Rx

    Reply
  • Teshina DeBoer 21 Nov ’16

    6pm
    L1
    Clara 105#/200
    Mike 175#/125
    Joe 285#/255

    Reply

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