Workout: Tuesday 12/13/2016

Here are precise notes from 7 years of doing CrossFit, brought to you by Tony.

Level 1

E3MOM for 15 minutes
1 Power Clean + 1 Hang Squat Clean *AHAP
10 GHD Sit Ups
+
5 Rounds
20 KB Swings 53#/35#
20 KB Walking Lunges ( Hold KB in any fashion)
100m Single Arm Farmer Walk
Post load and time.

Level 2

E3MOM for 15 minutes
1 Power Snatch + 1 Hang Squat Snatch *AHAP
2 Weighted Muscle Ups (Use weighted vest)
+
AMRAP in 20 minutes
1 Rope Climb
10 Push Jerks 135#/95#
15 GHD Sit Ups
20 Back Squats
Post loads and rep total.

CrossFit Old School

6 Rounds
12 Calorie Row
12 Push Ups
12 Split Squat Jumps (R+L=1)
12 KB SDLHP 53#/35#
12 Skater Plyos (R+L=1)
Post time.

8 comments

  • Paul 13 Dec ’16

    5:15
    L1
    Cathy 90#/20:00 Rx
    Rose 85#/25:35 Rx
    James 145#/22:13 RX
    Delilah 75#/29:30 Rx
    Michael 115#/20:36 Rx
    Jill 60#/15:57
    Barbara 100#/15:15 Rx
    Selena 35#/14:30
    Rob 155#/22:52 Rx
    Mike S. 155#/24:55 Rx
    Mike D. 95#/19:00
    Jennifer 95#/17:38
    Milly 95#/-
    Amadi 170# PR/-
    Newman 185#/-
    Paul 185#/14:39 Rx
    L2
    Jake 155#/149 Rx
    Sean 135#/230 Rx
    Amadi -/202 RX
    Milly -/169 Rx
    Newman 184 Rx
    CF OS
    James N. 26:15
    Rob 27:05 Rx

    Reply
  • Paul 13 Dec ’16

    8:00
    L1
    Linda 95#/16:15 Rx
    Tim S. 175#/17:25 Rx
    Travis 145#/15:27
    Andi 115#/14:38 Rx
    CF OS
    Briley 24:39 Rx
    Ed A. 20:47 Rx

    Reply
  • Paul 13 Dec ’16

    9AM
    L1
    Serena 110#/16:00 Rx
    Steven 115#/17:04
    Tina 105#/14:14Rx
    CFOS
    Sami 26:27Rx

    Reply
  • Andrea 13 Dec ’16

    Andi did 120# Power Clean & Hang Clean today

    Reply
  • Joe 13 Dec ’16

    12:00
    L1
    Wendi 105#/23:00 Rx
    Brian 205#/18:42 Rx
    Darin 75#/23:56
    CFOS
    Ryan 19:46 Rx
    Ray 29:11

    Reply
  • Paul 13 Dec ’16

    4PM
    L1
    Freddy 135#/18:30
    Lorraine 35#/18:30
    Nicole 100#/18:07Rx
    Tina H 105#/15:32Rx
    Ira 275#/33:37Rx 62#
    Jimmy 245#/21:00Rx
    Pat 175#/21:00
    Cami 115#/15:55Rx
    Warren 175#/17:35Rx
    Nicole L 105#/18:23Rx
    Dave G 105#/14:15
    Mike N 165#/27:50Rx
    Ed M 175#/23:00Rx
    Tim R 185#/26:06Rx
    Nico 115#/21:21Rx
    CFOS
    Barbara 23:15Rx
    Dave M 18:05Rx

    Reply
  • Paul 13 Dec ’16

    5PM
    L1
    Lauren W 115#/15:38Rx
    Tommy 115#/26:57Rx
    Jean 115#/21:30Rx
    Chris B 205#/15:50Rx
    Tyler B 85#/27:30
    Severen 120#/26:10Rx teen
    Bear 265#/20:28Rx
    Drew 225#PR/17:46Rx
    Lisa 135#/15:48Rx
    L2
    Terry 145#/172Rx
    Brent 155#/139Rx

    Reply
  • Paul 13 Dec ’16

    6PM
    L1
    Elsa 45#/12:25
    Gary 175#/14:37Rx
    Marisa 105#/12:16Rx
    Sloane —/11:52Rx
    L2
    Jeff W 115#/210 Rx
    CFOS
    Maddie 20:45Rx

    Reply

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