Workout: Wednesday 12/14/2016

Level 2

EMOM for 20 minutes
Odd: 12 Wall Ball 20#@10’/14#@9′
Even: 12 Push Ups (W-8)
– Rest 3 minutes –
3 Rounds
200m Run
15 Power Snatches 75#/55#
15 Overhead Squats
Post Rx or Rounds completed and time

Level 2

800m Run
+
3 Rounds
5 Deadlifts 315#/225#
10 Burpee Box Jump Overs 24″/20″
30 Unbroken Double Unders w/ Zeus rope
+
800m Run
+
3 Rounds
10 Squat Cleans 135#/95#
15 Toes to Bar
Post time.

CrossFit Old School

800m Run
1000m Row
600m Run
750m Row
400m Run
500m Row
Post time.

7 comments

  • Paul 14 Dec ’16

    5:15
    L1
    Delilah Rx/17:00
    Carolyn Rx/13:55
    Barbara Rx/13:14 Rx
    James Rx/16:03
    Shannon C. 20/14:30
    Michael 20/12:35 Rx
    Rob Rx/13:55 Rx
    Chris F. 17/12:45
    Tim R. 16/15:00
    Paul Rx/12:50 Rx
    L2
    Briley 36:01@175#
    Milly 39:56 @205#
    Amadi 29:19 A/D
    CF OS
    Rob 22:54 Rx

    Reply
  • Teshina DeBoer 14 Dec ’16

    8am
    L1
    Tim S. Rx/12;54Rx
    Tina Rx/15:55Rx
    Sami Rx/11:26 mod
    April Rx/22:30
    Walt Rx/17:39Rx
    Serena Rx/13:14Rx
    Travis 20/17:15

    Reply
  • Teshina DeBoer 14 Dec ’16

    9am
    L1
    Lisa Rx/10:25Rx
    Kaylie 20/16:56Rx
    L2
    Felica 34:31 @ 155#/75#
    Jeff 39:35Rx

    Reply
  • Teshina DeBoer 14 Dec ’16

    12pm
    L1
    Madison Rx/13:53 mod
    Wendi Rx/13:08Rx
    Berenice C/15:08
    Ray 12/17:08
    Sam Rx/14:33Rx
    Steven C/15:00
    L2 Ryan 42:32Rx

    Reply
  • Teshina DeBoer 14 Dec ’16

    4pm
    L1
    Nicole Rx/13:10
    Blake Rx 30#/16:59Rx 95#
    Pat Rx/16:09Rx
    Tina H. Rx/11:25
    Cami 20/12:24
    Warren Rx/21:07
    Lauren W. Rx/14:43Rx
    Jimmy Rx/18:01
    Shane 12@30#/22:40Rx 95#
    Chris B. Rx 30#/12:17Rx
    L2
    Ira 45:04
    Dave M. 18:54 315#/mod
    Heather 27:26Rx

    Reply
  • Teshina DeBoer 14 Dec ’16

    5pm
    L1
    Tommy Rx/19:57
    Mark 20/21:30
    Elizabeth 20/21:20Rx
    Darin C/19:17
    L2
    Drew 31:30
    Steve-O 31:20Rx
    Jeff W. 25:51Rx
    CFOS
    Jeria 24:45Rx
    Susan 24:24Rx
    Morgen 28:32Rx

    Reply
  • Teshina DeBoer 14 Dec ’16

    6pm
    L1 Marisa Rx/13:15Rx
    L2
    Sloane 30:06@205#
    Gary 33:32@275#
    Jennifer 38:30@125/75#
    Jake 35:30Rx

    Reply

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