Workout: Monday 12/12/2016

Congratulations to CFEC’s own, Heather, for finishing in 3rd place at this past weekend’s Reindeer Games. Great job, Heather.

Level 1

10 minute time cap
800m Run
Find 1 RM for Back Squats with remaining time.
– Rest 3 minutes –
AMRAP in 10 minutes of:
250m Row
5 Deadlifts 115#/75#
5 Hang Power Cleans
5 Push Jerks
5 Pull Ups
– Rest 3 minutes –
10 minute time cap
800m Run
+
3 Rounds
25 Double Unders
10 Burpees
Post Back Squat load. total reps and time.

Level 2

EMOM for 30 minutes
Odd: 15 Calorie Row (W-12)
Even: 5 Pull Ups / 10 Push Ups / 15 Squats
Post Rx or rounds completed.

Barbell Club

Front Squat 3,3,3,3,3
Barbell Shrugs 5 X 10
Weighted Bar Dips 3,3,3,3,3
Post loads.

CrossFit Old School

3 Rounds
50 Squats
40 Russian KB Swings 53#/35#
30 Sit Ups
20 Pull Ups
10 Burpees
Post time.

7 comments

  • Paul 12 Dec ’16

    5:15
    L1
    Shannon C. 115#/810/9:00
    Will 215#/810 Rx/8:50
    James 185#/800 Rx/4 Dubz 3rd
    Carolyn 125#/806 Rx/2 Rds
    Chris F. 235#/1070 Rx/25 Dubz 3rd
    Michael 215#/1070 Rx/11 Dubz 3rd
    Tyler H. 225#/570 Rx/25 Dubz 3rd
    Tim R. 185#/796 Rx/6 Dubz 3rd
    Cathy 120#/1077 /9:09 Rx all
    Rob 245#/1060 Rx/2 Rds
    Amadi 235#/1224 Rx/8:58
    Drew 285#/802/9:45 Rx all
    Paul 255#/1145/8:30 Rx all
    L2
    Jake 24
    Newman 26
    CF OS
    Barbara 23:28 Rx
    James N. 26:07 Rx
    Rob 21:53 Rx

    Reply
  • Teshina DeBoer 12 Dec ’16

    8am
    L1
    Tim S. 255#/1060Rx/9:44Rx
    Andi 225#DL PR/805Rx/9:52Rx
    Ed A. 265#/1280Rx/8:04Rx
    Briley 185#/1060Rx/7:48Rx
    Travis 245#/795/-10 burpees

    Reply
  • Teshina DeBoer 12 Dec ’16

    9am
    L1
    April 140#PR/810Rx/-8 burpees
    Lisa 205#PR/1073Rx/8:47Rx
    Steven 145#/–
    Nico 165#/790/-2rds
    Barbara 130#/972Rx/9:37 mod
    Madison 155#/810Rx/9:27Rx
    Anthony F. 155#/802/-5 burpees
    Kaylie 175#/808/-4 burpees
    CFOS
    Tina 21:13Rx
    Sami 24:03Rx
    Amber 23:10 mod
    Briley 20:11Rx

    Reply
  • Teshina DeBoer 12 Dec ’16

    12pm
    L1
    Dylan G. 335#/910Rx/-5 burpees
    Adam 245#/1073Rx/-2 burpees
    Blake 365#/1080Rx/9:21Rx
    Brian T. 295#/1080Rx/9:18Rx
    Court 215#/1060Rx/–
    Sam 225#/1065Rx/7:58Rx
    Ray 225#/688/-2rds+2 burpees
    JoJo 315#/1306Rx/6:36Rx

    Reply
  • Teshina DeBoer 12 Dec ’16

    4pm
    L1
    Freddy 205#/525Rx/9:00Rx
    Nicole 155#/810Rx/-1rd
    Tina H. 160#/1080Rx/8:53Rx
    Lauren W. 175#/1080Rx/9:50
    Lorraine 85#/810/-2rd
    Warren 265#/810Rx/9:21Rx
    Cami 185#/810/9:38
    Jimmy 335#/940Rx/9:38Rx
    Wendi 220#PR/805Rx/-1Rd
    Clara 125#/810/-1rd
    Dylan P. 125#/810/-1rd
    Ed M. 245#/1060Rx/-1rd
    Pat 245#/1068Rx/9:18Rx
    Ira 385#/814Rx/-2rds
    Heather 165# OHSx3/1157Rx 85#/7:43Rx zeus
    Dave M. 355#/–
    Serena 140#/910Rx/9:30Rx
    CFOS Dylan 29:04Rx

    Reply
  • Teshina DeBoer 12 Dec ’16

    5pm
    L1
    Sloane 195#/1080Rx/8:58Rx
    Severen 130#PR/987Rx/8:29Rx
    Chris B. 385#/1080Rx/8:27Rx
    Nicole L. 195#/840/-2rds
    Sonya 95#/810/-1.5rds
    Susan 135#/781Rx/8:21Rx
    Felica 145#/1060Rx/8:59Rx
    Tommy 285#PR/810Rx/-5 burpees

    Reply
  • Teshina DeBoer 12 Dec ’16

    6pm
    L1
    Mark 205#/810Rx/-25D/U’s+15 burpees
    Marisa 145#/1077Rx/9:22Rx
    Tasha 160#/1061Rx/-7 burpees
    Brent 275#PR/1081Rx/7:53Rx
    L2
    Jeff W. 26
    Terry Rx
    CFOS Carrie 21:14Rx

    Reply

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