Workout: Friday 01/13/2017

Level 1

EMOM for 16 minutes
Odd minutes: 1 Power Snatch + 2 Overhead Squats *AHAP
Even minutes: 5 Strict Pull Ups
Then..
3 Rounds
500m Row
15 Front Squats 95#/65#
15 Push Press
15 Box Jumps 20″
Post load and time.

Level 2

EMOM for 12 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: 5 Strict HSPU
Then..
800m Run
50 Ball Slams 30#/25#
50 Toes to Bar
50 Squat Jumps 45#/35#
800m Run
Post load and time.

CrossFit Old School

5 Rounds
500m Row
12 Deadlifts 115#/75#
9 Hand Power Cleans
6 Push Jerks
Post time.

5 comments

  • Paul 13 Jan ’17

    5:15
    L1
    Carolyn 55#/17:05 Rx
    Chris F. 115# PSn/15:45 Rx
    Michael 105#/22:51 Rx
    Mike S. 95#/24:47
    Barbara 75#/-
    Rob 115# PR/22:34 Rx
    Cathy 65#/-
    Paul 125#/16:34 Rx
    L2
    Cathy -/22:44 Rx
    CF OS
    Vince 20:22 Rx
    Milly 19:16 Rx
    Sean 16:01 Rx
    Newman 15:41 Rx
    Barbara 23:02 Rx

    Reply
  • Teshina DeBoer 13 Jan ’17

    8am
    L1
    Travis 75#/25:07Rx
    April 65#DL/25:04 mod
    Andi 55#/21:58 65#
    Scott –/16:52Rx
    L2 Maddie 135#/27:10Rx WV
    CFOS Ed A. 17:56Rx

    Reply
  • Teshina DeBoer 13 Jan ’17

    9am
    L1
    Felica 60#/20:39Rx
    Christa 15#/20:36
    CFOS
    Tina 23:25Rx
    Amanda 23:00

    Reply
  • Teshina DeBoer 13 Jan ’17

    12pm
    L1
    Court 115#/20:34Rx
    Brian T. 145# PR PSN/16:58Rx
    Ray 75#/23:34
    Trapp 105# (did both every minute)/22:07Rx 24″
    Steven 95#/1Rd+500m
    CFOS Sonya 29:19

    Reply
  • Paul 13 Jan ’17

    5PM
    L1
    Tommy 65#/20:49
    Mark 65#/19:48
    Tina H 55#/16:08Rx
    Nicole 55#/20:04Rx
    Christina G 85#/20:53
    Bonnie 35#/22:30
    Nicole L 65#/20:58Rx
    Tyler B 55#/24:47Rx teen
    Severen 65#/22:14Rx teen
    Chris B 135#/14:55Rx
    Jean 75#/21:39Rx
    Clara 65#/20:05
    Lauren W 70#/17:50Rx
    Elizabeth 65#/21:12Rx
    Tasha 65#/17:23Rx
    Andrea 75#/20:47Rx
    Ira 205#/—
    Jimmy 135#/16:01Rx
    Ashleigh 55#/18:13
    Monica S 60#/—
    Marisa 65#/16:30
    L2
    Jeff W 265#PR/17:32Rx
    Brent 195#/18:18Rx
    Steve O245#/18:07Rx
    Dalton 225#/16:44Rx
    Sloane 145#/19:42Rx
    Gary 165#/19:42Rx
    Monica S —/22:44Rx
    CFOS
    Drew 24:24Rx

    Reply

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