Workout: Monday 11/28/2016

Level 1

E2MOM for 12 minutes
1 Squat Clean + 1 Front Squat + 1 Thruster *AHAP
+
AMRAP in 3 minutes
Max Double Unders
– Rest 3 minutes –
AMRAP in 5 minutes
30 Squats
15 Push Ups
– Rest 3 minutes –
AMRAP in 10 minutes
200m Run
10 Burpees
Post load and rep totals for each AMRAP.

Level 2

E2MOM for 12 minutes

1 Push Jerk + 1 Split Jerk *AHAP
+
10 Rounds
250m Row
5 Thrusters 135#/95#
Post load and time.

Barbell Club
5 Sets
10 DB Bench Press
10 Strict Wide Grip Pull Ups
+
5 Sets
60′ Sled Pull 135#/90#
5 Deadlifts 225#/155#
Post DB Bench Press load.

CrossFit Old School

10 – 20 – 30 – 40 – 50
Calorie Row
X3 Double Unders
Ab Mat Sit Ups
Post time.

7 comments

  • Paul 28 Nov ’16

    5:15
    L1
    Rose 75#/74/119/34 Rx all
    Cathy 75#/163/107/44 Rx all
    Sam E. 75#/0/-/-
    Amadi 140#/158/47/56 Rx all
    Drew 215#/152/138/55 Rx all
    Tyler H. 135#/20/135/49 Rx all
    Newman 175#/155 PR Kronos/180/66 Rx all
    John N. 95#/200/181/66 Rx all
    James 125#/21/177/45 Rx all
    Dustin 95#/15/90/45 Rx all
    Rob-/36/180/44 Rx all
    Paul 165#/156/190/55 Rx all
    L2
    Barbara 95#/23:26 @75#
    Rob 165#/-

    Reply
  • Teshina DeBoer 28 Nov ’16

    8am
    L1
    Tim S. 155#/100/150/54 Rx all
    Stroup 135#/122/153/45 Rx all
    Serena 100#/83/108/45 Rx all
    April 80#/399 singles/120Rx/42Rx
    Andi 105#mod/124/90/39 Rx all
    Ed A. 205#/–
    Briley 95#/209/135/44 Rx all
    Shannon 80#/44/105/44 Rx all
    CFOS Ed A. 24:17Rx

    Reply
  • Teshina DeBoer 28 Nov ’16

    9am
    L1
    Tina 105#/37 cal/111Rx/44Rx
    Anthony F. 100#/324 singles/115/40Rx
    Lisa 125#/124/128/55 Rx all
    Felica 85#/244Rx/105/39Rx
    Susan 85#/232/130/49 Rx all
    Nico 105#/200 singles/135/33
    Michael 140#/47Rx/148Rx/55 mod
    CFOS
    Amanda 29:40 airdyne
    Barbara 26;38 airdyne
    Briley 28:46Rx
    BBC Sabrina 30#

    Reply
  • Teshina DeBoer 28 Nov ’16

    12pm
    L1
    Sam 145#/127/145/55 Rx all
    Brian T. 185#/140/100/44 Rx all
    Steven 115#/170 singles/114/31
    L2 Anthony 215#/19:28Rx
    CFOS Ray 28:52 singles

    Reply
  • Teshina DeBoer 28 Nov ’16

    4pm
    L1
    Blake 205#/126*Zeus/175/55 Rx all
    Severen 90#/65/156/56 Rx all
    Bear 245#/67/177/44 Rx all
    Nicole 80#/86/90/33 Rx all
    Freddy 125#/109/155/55 Rx all
    Tina H. 95#/141/130/48 Rx all
    Wendi 95#/33/116/34 Rx all
    Jimmy 185#/180Rx/–
    Sonya 60#/45/130/40
    Pat 165#/112/177/55Rx all
    Milly 95#/208Rx/–
    Elizabeth 85#/60/105/42 Rx all
    L2
    Jean 125#/29:56Rx
    Ira 220#/21;02
    Chris B. 235#/18:23Rx
    Dylan 165#/23:03Rx

    Reply
  • Teshina DeBoer 28 Nov ’16

    5pm
    L1
    Monica S. 85#/12/132/55 Rx all
    Cami 105#/430 singles/112/34
    Warren 95#/210 singles left leg/165Rx/55Rx
    Tommy 125#/25/140/44 Rx all
    Summer 65#/215 singles/87/35
    Jeria 90#/116/97/38 Rx all
    Gaby 75#/2 Rx/149/34Rx
    Luis 95#/125 singles/115/30
    Darin 65#/60/66/33 Rx all
    Carrie 105#/106/128/55 Rx all
    Terry 165#/126*Zeus/139/67 Rx all
    Nicole L. 95#/248 singles/90/33
    Heather –/211/137/59 Rx all
    Dave M. 265# back squat 6×6/157/201/63 Rx all
    L2
    Brent 195#/20:37Rx
    Andrea –/29:21 75#
    Jeff W. 215#/16:54Rx
    CFOS Heather 31:04Rx GHD

    Reply
  • Teshina DeBoer 28 Nov ’16

    6pm
    L1
    Keighly 65#/38Rx/94/37
    Marisa 90#/80/165/55 Rx all
    Gary 145#/204/174/69 Rx all
    Shane 155#/113/175/50 Rx all
    L2
    John 115#/21:06 108#
    Miguel 180#/21:08 115#
    Dalton 205#/19:24Rx
    Jeff 255#/20:14Rx

    Reply

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