Workout: Thursday 11/10/2016

Level 1

E2MOM for 12 Minutes
5 Deadlifts *Dead stop each rep, AHAP
5 Handstand Push Ups
+
20 Minute Time Cap
1 Mile Run
30 Power Clean and Jerks 115/75#
30 GHD Sit Ups

Post load and time.

Level 2

EMOM for 12 Minutes
1 Hang Snatch (above knee) + 1 Snatch *Full squats, AHAP
+
E2MOM for 10 Minutes
10 Snatch Grip Push Press *AHAP
+
AMRAP in 10 Minutes
3 Muscle Ups
10 Alternating DB Power Snatches 70/50#

Post loads and total reps.

Barbell Club

6 x 6 Push Press *AHAP
+
3 Sets
12 DB Bicep Curls
12 DB Overhead Tricep Extension (1 DB)
+
3 Sets
12 DB Front Raises
12 DB Lateral Raises
12 DB Reverse Flys

Post load for push press.

Crossfit Old School

5K Run, 5K Row, or 20 Minutes Airdyne.

Post time or calories for airdyne.

7 comments

  • Paul 10 Nov ’16

    5:15
    L1
    Cathy 165#/18:48 Rx
    Jennifer 135#/19:21 Rx
    Barbara 175#/16:32 Rx
    Erika 125#/18:46
    Tracy 115#/15:07
    Dustin 105#/18:30
    James 165#/30 C & J
    Michael 185#/18:22 Rx
    Rob 230#/19:15 Rx
    Paul 230#/16:11 Rx
    L2
    Milly 80#/65#/21 Rx
    Amadi 105#/65#/28
    Tylar H. 100#/105#/60
    Jake 145#/135#/52 Rx

    Reply
  • Paul 10 Nov ’16

    8:00
    L1
    Amadi -/11:26 RX
    Milly -/14:19 Rx
    Linda 160#/18:13 Rx
    Stroup 315#/17:29 Rx
    Tim S. 185#/17:35 Rx
    Serena 150#/17:25 RX
    Travis 275#/20 S/U
    Clara 20 S/U
    Monica 13:43 Rx
    April 135#/27 C&J
    Andi 17:12 Rx
    Tim R. 245#/19:40 RX
    Berenice 140#/28 C&J

    Reply
  • Paul 10 Nov ’16

    9:00
    L1
    Tina 155#/17:14 Rx
    Kevin C. 145#/17:40
    Anthony F. 135#/12 S/U
    Nico 165#/18 C&J
    BBC
    Barbara 85#
    CF OS
    Sami 28:50 Run
    Amanda 29:28 Run
    Barbara 160 Cals A/D

    Reply
  • Tyler Rodems 10 Nov ’16

    12pm
    L1
    Alex 175#/ 15:50 Rx
    Briley 125#/ 13:43 Rx
    Sam 235#/ 17:00 Rx
    Mike 245#/ 17:22 95#
    Drew 325#/ 15:49 Rx
    Steven 145#/ 16:53
    Skylar 205#/ 17:45 ( sit-ups)

    Reply
  • Paul 10 Nov ’16

    5:00
    L1
    Tina H. 135#/17:05
    Nicole 105#/13:45
    Lauren W. 155#/16:45 Rx
    Ryan 275#/17:08 Rx
    Christina G. 185#/17:18 Rx
    Amy 135#/18:40
    L2
    Trapp 150#/130#/84 Rx
    CF OS
    Dylan 20:45 Row
    Tiffany 31:49 Run
    Ira 32:00 Run
    Susan 31:49 Run

    Reply
  • Paul 10 Nov ’16

    5PM
    L1
    Tommy 295#/19:23Rx
    Pat 205#/19:42Rx
    Jeria 155#’19:28
    Severen 150#/16:53Rx teen
    Chris B –/16:18Rx
    L2
    Dalton 145#/105#/71Rx
    Jeff W 135#/105#/66#Rx
    Maddie 85#/85#/71@40#
    CFOS
    Brent 17:45 row
    Ryan 108 cals a/d
    Amanda 24:43 row

    Reply
  • Paul 10 Nov ’16

    6PM
    L1
    Mark 205#/10 s/u
    Sloane 205#/15:24Rx
    Monica S 125#/17:30Rx
    Farah 85#/19:00
    CFEC
    Shelly 26:55 row

    Reply

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