Workout: Wednesday 11/09/2016

Level 1

EMOM for 10 Minutes
3 Back Squats @ 70% 1RM
+
With a running clock:
EMOM for 10 Minutes
10 Wall Ball 20#@10’/14#@9′
Rest 3 Minutes
AMRAP in 7 Minutes
7 Burpee Box Jumps 20″
100M Sprint (=1 rep)
Rest 3 Minutes
AMRAP in 5 Minutes
Max Reps Sit Ups

Post load, Rx or number of intervals completed, and total reps.

Level 2

EMOM for 10 Minutes
3 Back Squats @ 70% 1RM
+
With a running clock:
EMOM for 10 Minutes
8 Toes to Bar
4 HSPU
Rest 3 Minutes
AMRAP in 7 Minutes
7 Deadlifts 275/185#
7 Ring Dips
Rest 3 Minutes
AMRAP in 5 Minutes
Max Calorie Row or Airdyne

Post load and Rx or total number of intervals completed, and total reps.

Barbell Club

6 x 3 Pause Front Squats (2 seconds at bottom) *AHAP
+
4 Sets
10 Bench Press
10 Ring Rows
20 Walking Lunges (Barbell)

Post load for front squat.

Crossfit Old School

4 Rounds
25 Wall Ball 20#@10’/14#@9′
25 Box Jumps 20″
25 KB Swings 53/35#

Post time.

7 comments

  • Paul 9 Nov ’16

    5:15
    L1
    Barbara 95#/Rx/32/152 Rx all
    Luis 75#/10/16/50
    Erika 90#/Rx/36/133 Rx all
    Diana 125#/Rx/23/106 Rx all
    Mike D. 125#/10/34 Rx/144 Rx
    James 125#/Rx /32/92 Rx all
    Jeff M. 215#/Rx/26/75 Rx all
    Chris F. 175#/Rx/35/105 Rx all
    Tracy 125#/Rx/35/150 Rx all
    Jennifer 90#/Rx/35/111 Rx all
    Milly 140#/Rx/42/80 GHD Rx all
    Rob 160#/Rx/39/129 Rx all
    Delilah 125#/Rx/23/88 Rx all
    Michael 215#/10/36 /127 Rx
    Monica 95#/Rx/46/80 GHD Rx all
    L2
    Tyler H. 185#/10/61/57 Rx
    Jake 205#/Rx/45/63 Rx all
    Newman 205#/Rx/70/82 Rx
    JoJo 255#/Rx/63/62 Air Rx
    Sean 215#/Rx/77/64 Air Rx all
    cF OS
    James N. 24:00 3 Rds.
    Sam E. 24:25
    John N. 22:48 Rx

    Reply
  • Teshina DeBoer 9 Nov ’16

    8am
    L1
    Andi 105#/10/28Rx/153Rx
    Serena 105#/Rx/31Rx/152Rx
    April 95#/Rx/31Rx/98Rx
    Stroup 205#/Rx/32Rx/115Rx
    CFOS Tim S. 21:35Rx

    Reply
  • Teshina DeBoer 9 Nov ’16

    9am
    L1
    Anthony F. 115#/10/24Rx/120Rx
    Felica 95#/Rx/29/114Rx
    Lisa 130#/Rx/39Rx/110Rx
    L2 Heather 185#/Rx/98Rx/51Rx AD
    CFOS
    Tina 17:23
    Sami 20:16

    Reply
  • Teshina DeBoer 9 Nov ’16

    12pm
    L1
    Briley 145#/Rx/32Rx/191Rx
    Matt 225#/Rx/31Rx/85Rx
    Court 100 cal airdyne/Rx/35Rx/163Rx
    Jill 75#/10/27/132Rx
    Dylan G. 225#/Rx/26Rx/91Rx
    Brian T. 225#/Rx/31Rx/87Rx
    CFOS Rob 25:13Rx

    Reply
  • Teshina DeBoer 9 Nov ’16

    4pm
    L1
    Morgen 65#/5/23Rx/77Rx
    Freddy 135#/Rx/35Rx/112Rx
    Warren 185#/Rx/36Rx/106Rx
    Lauren W. 135#/Rx/37Rx/124Rx
    Nicole 105#/Rx/24Rx/82Rx
    Tina H. 105#/Rx/33Rx/116Rx
    Nicole L. 105#/Rx/16/87Rx
    Tim R. 155#/Rx/24Rx/83Rx
    Cami 120#/Rx/25/127Rx
    Blake 245#/Rx/40Rx/120Rx
    Christina G. 155#/Rx/32Rx/91Rx
    Scott 235#/Rx/38Rx/87Rx
    Amanda 105#/Rx/31Rx/135Rx
    Alex G. 145#/Rx/29Rx/105Rx
    Pat 225#/Rx/39Rx/114Rx
    Dave M. 275#/–
    L2
    Ira 285#/5/14/88
    Trapp 205#/Rx/84Rx/60Rx AD
    CFOS Dylan 21:50Rx

    Reply
  • Teshina DeBoer 9 Nov ’16

    6pm
    L1
    Wendi 135#/Rx/31mod/50Rx
    Trapp –/Rx/–
    Chris B. 265#/Rx/39Rx/86Rx
    Gio 145#/Rx/31Rx/80Rx
    CFOS
    Terry 14:22Rx
    Carrie 19:55Rx
    Jeria 19:30 mod

    Reply
  • Teshina DeBoer 9 Nov ’16

    6pm
    L1
    Mark 145#/10/24Rx/91Rx
    Elizabeth 90#/5@14#/27Rx/81Rx
    Clara 75#/10/30/60Rx
    Dylan P. 95#/10/24/55Rx
    Farah 45#/10/24/110Rx
    Joe 225#/Rx/31Rx/500Rx
    CFOS Shelly 28:58Rx

    Reply

Post a reply

Copyright © Crossfit East County 2016