Workout: Wednesday 12/07/2016

The Reindeer Games are this Saturday, December 10th, at the Del Mar Fairgrounds. Please come join us as we cheer on our CFEC athletes: Milly, Heather, Zach, Tyler, Sean and Jeff W.

Level 1

15 Minute Time Cap
50-40-30-20-10 Reps of
Double Unders
Squats
Sit Ups
With Remaining time left over, max reps burpees…
+
E3MOM for 15 Minutes
5 Pause Overhead Squats (2 count pause at bottom)
8 each leg Single Leg RDL *Hold 1 DB with both hands

Extra Credit
3 sets 10 reps of “Y’s” and “T’s”
3 sets Max Handstand Hold

Post time, number of burpees and load.

Level 2

With a running clock:
6 Minute Time Cap
3 Rounds
15 Thrusters 95/65#
15 Pull Ups
Rest 4 Minutes from where you finished
10 Minute Time Cap
3 Rounds
15 Thrusters 115/75#
15 Chest to Bar Pull Ups
+
EMOM for 15 Minutes
1 Power Snatch + 1 Snatch *TNG, AHAP

Extra Credit
10 x 1 Snatch Balance *Hold 3 counts at bottom

Post time for each and load.

Crossfit Old School

10-9-8-7-6-5-4-3-2-1 Reps of
Squat Cleans 95/65#
Push Press
Pull Ups

Post time.

8 comments

  • Paul 7 Dec ’16

    5:15
    L1
    James 300/55# EC
    Michael 14:59 Rx/85#
    Will 385/65#
    Dustin 300/55#
    Mike S. 340/105#
    Rob 14:30/7/110# PR
    Barbara 392/70#
    L2
    Amadi -/90#
    CF OS
    Amadi 13:02 Rx
    Rose 23:10 Rx
    Barbara 22:32 Rx
    Rob 27:08 Rx

    Reply
  • Paul 7 Dec ’16

    5:15
    L1
    James 300/55# EC
    Michael 14:59 Rx/85#
    Will 385/65#
    Dustin 300/55#
    Mike S. 340/105#
    Rob 14:30/7/110# PR
    Barbara 392/70#
    L2
    Amadi -/90#
    CF OS
    Amadi 13:02 Rx
    Rose 23:10 Rx
    Barbara 22:32 Rx
    Rob 27:08 Rx

    Reply
  • Teshina DeBoer 7 Dec ’16

    8am
    L1
    Milly 11:56Rx/25/–
    Tim S. 13:17Rx/17/95#
    Serena 11:21Rx/22/80#
    Felica 11:04Rx/25/65#
    Walt 14:45Rx/1/95#
    Travis 14:32/3/55#
    Andi 12:37Rx/24/PVC+band

    Reply
  • Teshina DeBoer 7 Dec ’16

    9am
    L1
    Amanda 14;02/6/65#DL
    Lisa 13:22Rx/11/95#
    Scott 14:53Rx/1/PVC+band
    Monica 11:25Rx/32/PVC+band
    Katelyn 14:10/7/65#FS
    April 400 reps/0/35#
    Mike D. 14:45/3/15#
    CFOS
    Anthony F. ? completed
    Sami 17:51
    Tina 15:41Rx

    Reply
  • Teshina DeBoer 7 Dec ’16

    12pm
    L1
    Ray 170/0/45#
    Ryan 10:50Rx/52/65#
    Briley 9:54Rx/44/85#
    Berenice 360/0/35# (some reps)
    Susan 13:29Rx/17/35# (all reps)
    Blake 13;10Rx*Zeus/20/155#
    Wendi 438/0/100#
    Court 12:34Rx/21/115#
    Brian T. 14:40Rx/0/185#
    Tim R. 410/0/75#
    Steven 220/0/75#
    Sonya 380/0/–
    Dylan G. 13:20/20/115#
    Steve-O 12;06Rx/39/175#

    Reply
  • Teshina DeBoer 7 Dec ’16

    4PM
    L1
    Lorraine 380/0/15#
    Warren 13:34/15/95#
    Cami 13:25/24/15#
    Essennce 10:31Rx/54/35#
    Jimmy 448/0/95#
    Cathy 12:44Rx/22/65#
    Tina H 12:30Rx/18/15#
    Nicole 404/0/35#
    Pat 12:10Rx/28/105#
    CFOS
    Chris B 15:08Rx
    Ira 23:42Rx

    Reply
  • Teshina DeBoer 7 Dec ’16

    5pm
    L1
    Tommy 13:10/12/65# EC
    Nicole L. 380/0/35#
    Brent 12;57Rx/23/145#
    Drew 13:27Rx/16/–
    Jeff W. 12:00Rx/40/145#
    Mark 347/0/PVC+band EC
    Madison 13:00Rx/15/35#
    Kennedy 13:00/15/15#
    Linda 13;30Rx/12/55# EC
    Lauren W. 13:59/13/50# EC
    Elsa 14:45/2/15#
    CFOS Drew 20:06Rx

    Reply
  • Teshina DeBoer 7 Dec ’16

    6pm
    L1
    Shelly 13:30/12/55# press
    Marisa 14:11Rx/9/35#
    Mike 325/0/45#
    CFOS
    Morgen 24:08
    Sloane 13:10Rx
    Gary 14:44Rx

    Reply

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