Workout: Friday 12/30/2016

Level 1

E3MOM for 18 minutes
3 Sumo Deadlifts *AHAP
10 Toes to Bar
8 Ring Dips
Then…
3 Rounds
20 DB Snatches Right Arm 35#/25#
15 DB Overhead Walking Lunges Right Arm
20 DB Snatches Left Arm
15 DB Overhead Walking Lunge Left Arm
200 Run
Post DL load and time.

Level 2

E3MOM for 18 minutes
3 Back Squats *AHAP
10 Strict HSPU
2 TGU 53#/44#
Then…
4 Rounds
10 Power Cleans 115#
10 Toes to Bar
10 Ring Dips
10 Calories on Airdyne
Rest 2 minutes.
Post BS load and time minus 6 minutes

CrossFit Old School

AMRAP in 20 minutes
12 GHD Sit Ups
12 Push Ups
12 Pull Ups
12 KB SDLHP 53#/35#
12 Knees to Elbows
Post rep total.

5 comments

  • Paul 30 Dec ’16

    5:15
    L1
    Carolyn 135#/13:51 Rx
    Chris F. 265#/17:54 Rx
    Barbara 155#/13:51 Rx
    Mike D. 135#/19:12
    L2
    Amadi 195#/16:07 Rx
    CF OS
    Rose 144 Rx
    Cathy 236 Rx
    Vince 288 Rx
    Newman 240 Rx
    Paul 240 Rx

    Reply
  • Teshina DeBoer 30 Dec ’16

    8am
    L1
    Lisa 255#/13:49Rx
    Eric 135#/21:30
    Felica 135#/16:30Rx
    Christa 35#/16:30
    Andrea 165#/15;27Rx
    Walt 235#/16:27Rx
    L2 Chris B. 350#/16:44Rx

    Reply
  • Teshina DeBoer 30 Dec ’16

    9am
    L1
    Madison 105#/16:03
    Tina 165#/15:36Rx

    Reply
  • Teshina DeBoer 30 Dec ’16

    12pm
    L1
    Ed A. 245#/–
    Blake 405#/20:59Rx 55/45#
    Sam 245#/20:01Rx
    Lynn 75#/23:53
    Jennifer 145#/28:11Rx
    Darin 75#/20:49
    L2
    Briley 125#/11:14
    Jake 245#/8:53Rx
    Ed A. –/9:33Rx

    Reply
  • Paul 30 Dec ’16

    5PM
    L1
    Tommy 295#/23:28Rx
    Ashleigh 135#/18:41
    Nicole L 175#/22:40Rx
    Drew 295#/—-
    Joe V 375#/19:40Rx
    L2
    Drew –/13:56Rx

    Reply

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