Workout: Wednesday 12/21/2016

Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!

Level 1

AMRAP in 10 Minutes
15 Power Snatches 75/55#
30 Double Unders
Rest 5 Minutes
7 Minute Time Cap
50 Burpees
30 Toes to Bar
+
E2MOM for 12 Minutes
5 Back Squats starting at 70%1RM
*Can stay at 70% or increase

Post total reps, time, and load.

Extra Credit:
3 sets
15 Seated DB Press
15 Glute Hip Bridges

Level 2

AMRAP in 10 Minutes
15 Power Snatches 75/55#
30 Double Unders
15 Power Snatches 95/65#
30 Double Unders
15 Power Snatches 115/75#
30 Double Unders
15 Power Snatches 135/95#
30 Double Unders
Max Reps Power Snatches 155/105#
Rest 5 Minutes
7 Minute Time Cap
50 Calorie Row
50 Wall Ball 20/14#@10′
+
E2MOM for 12 Minutes
5 Overhead Squats *AHAP

Post total reps, time, and load.

Extra Credit:
3 sets
10 Seated DB Press
15 Glute Hip Bridges

Crossfit Old School

10 Rounds
15 Wall Ball 20#@10’/14#@9′
10 Burpees

Post time.

7 comments

  • Paul 21 Dec ’16

    5:15
    L1
    Rose 105 Rx/7:00/85#
    Cathy 175 Rx/74/85#
    Carolyn 147/52/125#
    Barbara 183/69/105#
    Will 150/54/195#
    James 131 Rx/64/155#
    Mike S. 115/57/175#
    Tyler H. 135/6:55/165#
    Vince 180 Rx/55/185#
    Paul -/6:14 Rx/235#
    L2
    Milly 144 Rx/85/90#
    Amadi 146 mod./5:46 Rx/90#
    Drew 135 Rx/6:50 Rx/115#
    Paul 136 Rx/-/-

    Reply
  • Teshina DeBoer 21 Dec ’16

    8am
    L1
    Tim S. 144Rx/62/–
    Walt 180Rx/61/205#
    Travis 180/50/185#
    Serena 180Rx/79/115#
    Roselynn 186 mod/61/85#

    Reply
  • Teshina DeBoer 21 Dec ’16

    9am
    L1
    Tina 150 mod/60/125#
    Kaylie 180/53/135#
    Felica 135Rx/48/105#
    Lisa 225Rx/73/165#
    Gamin 135/75/75#
    Cat 101/57/95#
    Ali 135/6:58Rx/125#
    Andrea 186Rx/79/105#
    Anthony F. mod/mod/45#

    Reply
  • Teshina DeBoer 21 Dec ’16

    12pm
    L1
    Blake 148Rx (L2)/6:57Rx/275#
    Warren 180Rx/6:40Rx/205#
    Brian T. 252Rx/59/225#
    Court 180Rx/74/175#
    Cami 188/59/125#
    Ray 52Rx/57/135#
    Katie 227Rx/73/123#
    Darin 140/50/95#
    Jennifer 91Rx/6:40Rx/85#
    Briley 231Rx/5:50Rx/145#
    Ed A. 270Rx/75/100#OHS
    L2 JoJo 183Rx *Kronos/4:27Rx/185#

    Reply
  • Teshina DeBoer 21 Dec ’16

    4pm
    L1
    Nicole 147Rx/54/85#
    Tina H. 172Rx/64/105#
    Essence 187Rx/6:58Rx/125#
    Sam 190Rx/6:13Rx/175#
    Pat 179Rx/79.5/225#
    L2
    Ira 99Rx/61/175#
    Chris B. 146Rx/6:26Rx/145#
    Jeff W. 143Rx/4:29Rx/145#

    Reply
  • Terry 21 Dec ’16

    5:00

    CFOS
    Morgan 19:52 6 Rounds
    Carrie 35:21 Rx w/10 cal row each round
    Terry 26:58 Rx w/10 cal row each round

    Reply
  • Teshina DeBoer 21 Dec ’16

    6pm
    L1
    Joe 170/51/275#
    Mike 135/35/165#
    Elizabeth 130Rx/42/85#

    Reply

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