Workout: Friday 12/16/2016

Level 1

E3MOM for 15 minutes
5 Push Jerks. *AHAP
12 GHD Hip Extensions
+
21 – 15 – 9
Calorie Row
Squat Clean Thruster 95#/65#
Burpees Over Bar
Post load and time.

Level 2

“Double Helen”
1200m Run
63 KB Swings 53#/35#
36 Pull Ups
800m Run
42 KB Swings
24 Pull Ups
400m Run
21 KB Swings
12 Pull Ups
Post time.

CrossFit Old School

5 Rounds
30 Double Unders
15 DB Snatches Right Arm 35#/25#
15 DB Snatches Left Arm
30 Ab Mat Sit Ups
Post time. img_1743

6 comments

  • Paul 16 Dec ’16

    5:15
    L1
    Rose 85#/14:32 Mod
    Delilah 75#/24:46 @ 55#
    Amadi 125#/14:49 Rx
    Barbara 85#/-
    Milly 115#/-
    Shannon C. 95#/21:45
    Mike D. 95#/17:26
    Rob 165# PR/-
    Michael 135#/20:49 Rx
    Paul 155#/18:14 Rx
    L2
    Rob 36:00 Rx
    CF OS
    Barbara 16:30
    Milly 14:16 Rx

    Reply
  • Teshina DeBoer 16 Dec ’16

    8am
    L1
    Tina 100#/19:57Rx
    Serena 105#/19:09Rx
    Walt 135#/19:59Rx
    CFOS
    Ed A. 14:31Rx
    Sami 16:36 mod

    Reply
  • Teshina DeBoer 16 Dec ’16

    9am
    CFOS
    Felica 16:28Rx
    Jill 20:25

    Reply
  • Teshina DeBoer 16 Dec ’16

    12pm
    L1
    Berenice 70#/27:11
    April 70#/25:05
    Susan 95#/24:54Rx
    TIm R. 155#/25:40Rx
    Brian T. 178#/14:33Rx
    Court –/faster than Sam
    Sam 165#/16:01Rx
    Blake 225#/16:16Rx
    Wendi 125#/22:16Rx
    Ray 175#/–
    L2 Jeff W. 25:55Rx
    CFOS
    Briley 17:48Rx
    Ray 20:00

    Reply
  • Paul 16 Dec ’16

    5PM
    L1
    Chris B 205#/14:36Rx
    Dave M 115#/13:46
    Warren 135#/17:56Rx
    Cami 95#/22:39Rx
    Will 95#/25:59Rx
    Mark 115#/24:35
    Jimmy 225#/18:57Rx
    Lauren W 85#/16:20Rx
    Carrie 85#/18:23Rx
    Tommy 135#/25:49Rx
    Joe V 185#/20:13Rx
    L2
    Jeff S 26:43Rx
    Drew 28:42Rx
    Terry 21:56Rx

    Reply
  • Court 16 Dec ’16

    Thanks, Sam for sandbagging

    Reply

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