Workout: Wednesday 11/23/2016

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

Level 1

E3MOM for 15 Minutes
8 Deadlifts *AHAP
8 Handstand Push Ups or 10 Seated Strict DB Press
+
15 Minute Time Cap
5 Rounds
12 Floor Press 95/65#
12 Pendlay Rows
12 Split Squat Jumps (R+L=1)

Extra Credit:
4 x 10 each leg: Single leg KB Romanian Deadlift
4 x :20 Second L-Sit Hold

Post load and time.

Level 2

E3MOM for 15 Minutes
10 Front Squats *AHAP
10 Strict Ring Dips
+
20 Minute Time Cap
50 Power Snatches 115/75#
50 Alternating Pistols
50 Handstand Push Ups
50 Calorie Row

Post load and time.

Barbell Club

EMOM for 20 Minutes
1 Split Jerk *AHAP
+
4 Sets
12 DB Front Raises
12 DB Lateral Raises
12 DB Reverse Flys
12 Ring Rows

Post load for split jerk.

Crossfit Old School

AMRAP in 20 Minutes
80′ DB Walking Lunges (High Carry) 35/25#
15 Push Ups
80′ Walking Lunges (Low Carry)
15 Pull Ups

Post total rounds plus reps.

7 comments

  • Paul 23 Nov ’16

    5:15
    L1
    Carolyn 135#/7:55 Rx
    Chris F. 260#/10:11 Rx
    James 175#/12:42 Rx
    Dustin 95#/14:00
    Delilah 105#/13:19
    Rose 165#/13:31 Rx
    Mike D. 165#/9:14 @90#
    Rob 225#/9:04 Rx
    Tyler H. 235#/10:44 Rx
    L2
    Jake 135#/19:35 Rx
    BBC
    Amadi 165#
    CF OS
    Amadi 4+6′ LC Rx
    Paul 2+20″ LC Rx

    Reply
  • Teshina DeBoer 23 Nov ’16

    8am
    L1
    Jill 95#/12:13Rx
    Linda 145#/12:12Rx
    Tim S. 235#/9:32Rx
    Stroup 325#/6:24Rx
    Travis 305#/11:25Rx
    Nicole 125#/10:33Rx
    Lauren 85#/14:34 mod
    Andi 165#/-9SSJ @ 75#
    Shannon 105#/14;38Rx
    Lisa 185#/9:29Rx
    L2 Heather 135#/18:32Rx

    Reply
  • Teshina DeBoer 23 Nov ’16

    9am
    L1
    April 115#/13:59 mod
    Ray 185#/11:40Rx
    Berenice 135#/15:00
    CFOS Tina 2+80′ LC Rx

    Reply
  • Teshina DeBoer 23 Nov ’16

    12pm
    L1
    Sam 225#/10:38Rx
    Court 225#/11:53Rx
    Briley 125#/8:43Rx
    Wendi 165#/11:00Rx
    Dylan G. 185#/9:19Rx
    L2 Chris B. 225#/38 calories
    BBC Ira 225#/C

    Reply
  • Teshina DeBoer 23 Nov ’16

    4pm
    L1
    Warren 135#/9:48 mod 115#
    Cami 185#/10:11Rx
    Lauren W. 155#/11:00Rx
    Pat 195#/10:33Rx
    Mark 185#/4+27
    Elizabeth 155#/4+13
    Blake 320#/11:27Rx 135#
    Jennifer 125#/3+12
    CFOS Ryan 3+2 Pull-ups Rx
    L2
    Trapp 165#/ 🙁
    Dalton 195#/14 HSPU
    BBC Jake 235#

    Reply
  • Teshina DeBoer 23 Nov ’16

    5pm
    L1
    Monica G. 135#/-
    Jeria 145#/13:06
    Keeley 55#/15:00
    Jimmy 115#/8:52Rx
    Tommy 255#/9:58
    L2 Sean 185#/18:46Rx
    CFOS Monica G. 2Rx with a restart and some troubles along the way 😉

    Reply
  • Teshina DeBoer 23 Nov ’16

    6pm
    L1 Mike 185#/13:55
    L2
    Gary 115#/25 hspu
    Sloane 95#/4 hspu
    Maddie -/49 calories

    Reply

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