Workout: Wednesday 12/28/2016

Level 1

4 Rounds
15 Power Snatches 75#/55#
20 Wall Ball 20# @ 10’/14# @ 9′
30 Double Unders
+
3 Rounds
30 Sit Ups
30 Russian KB Swings 53#/35#
2 Gassers
Post time.

Level 2

30 minute time cap
1 Mile Run
50 Russian KB Swings 70#/53#
50 GHD Sit Ups
50 Goblet Squats
50 GHD Hip Extensions
50 Pistols
50 Toes thru Rings
Post time.

CrossFit Old School

800m Run
+
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
+
800m Run
Post time.

8 comments

  • Paul 28 Dec ’16

    5:15
    L1
    Cathy 33:28 Rx
    Barbara 27:32 Rx
    Lindsey 12:34 Rx 95#/30# @ 10′
    Michael 37:35
    James 35:30 Rx
    Vince 30:32 Rx
    Paul 25:53 Rx
    L2
    Amadi 262
    James N. 187
    CF OS
    Newman 19:13 Rx

    Reply
  • Teshina DeBoer 28 Dec ’16

    8am
    L1
    Tim S. 31:07Rx
    Lisa 26:04 (out of order, oops)
    Jill 31;02
    Andrea 27:00Rx
    Madison 26:41
    Kennedy 26:41
    L2
    Maddie 28:55Rx
    Sloane 29:05Rx
    CFOS Felica 27:42Rx

    Reply
  • Teshina DeBoer 28 Dec ’16

    9am
    L1
    Elsa 31:45
    Kaylie 31:33
    Monica 29:13Rx
    Tina 31:19 mod
    Anthony F. 36:05
    CFOS
    Sami 26:47Rx
    Andrea 21:16Rx

    Reply
    • Barb 28 Dec ’16

      No rx 😭 airdyne instead of d/u

  • Teshina DeBoer 28 Dec ’16

    12pm
    L1
    Court 28:00Rx
    Sam 30:24Rx
    Ray 30:50 mod
    Shannon 28:42
    David 30:29
    L2
    Ryan 266
    Briley 29:59Rx
    CFOS JoJo 16:40Rx *Zeus

    Reply
  • Teshina DeBoer 28 Dec ’16

    4pm
    L1
    Tyler B. 38:15
    Severen 38:05 Rx Teen
    Pat 35:44 mod
    Chris B. 35:44 Rx 115#
    Warren 32:18 Rx
    Tim R. 35:56 Rx
    Darin 40:00
    CFOS Drew 26:42 Rx

    Reply
  • Teshina DeBoer 28 Dec ’16

    5pm
    L1
    Tommy 34:37
    Ashley 35:42
    Jimmy 35:27 Rx
    Shane 31:11 Rx
    CFOS
    Gary 20:12 Rx
    Jake 27:35 Rx
    L2
    Heather 27:17 Rx
    Linda 278

    Reply
  • Teshina DeBoer 28 Dec ’16

    6pm
    L1
    Marisa 25:20 Rx
    Gaby 29:33
    Carrie 31:53 Rx
    Joe 31:30
    Mike 38:20
    L2 Terry 27:33 2k row at end

    Reply

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