Workout: Monday 01/02/2017

Level 1

AMRAP in 10 Minutes
200M Run (= 2 reps)
10 Overhead Squats 75/55#
Rest 3 Minutes
AMRAP in 7 Minutes
10 Pull Ups
10 Push Ups
+
EMOM for 10 Minutes
Odd Minutes: 5 Front Squats *AHAP
Even Minutes: 10 GHD Sit Ups

Post total reps for each and load.

Level 2

AMRAP in 10 Minutes
200M Run (= 2 reps)
10 Overhead Squats 95/65#
Rest 3 Minutes
AMRAP in 7 Minutes
10 Strict Pull Ups
20 Push Ups
+
EMOM for 10 Minutes
Odd Minutes: 5 Bench Press @ 80%1RM
Even Minutes: 20 Alternating Pistols

Post total reps for each and load.

Crossfit Old School

7 Rounds
7 Overhead Squats 75/55#
7 Pull Ups
7 Burpees
200M Run

Post time.

6 comments

  • Teshina DeBoer 2 Jan ’17

    8am
    L1
    Andi 50/55Rx/15#
    Serena 60/–/100#
    Brandon 60/–/95#
    Kat 60/60/15#
    Shannon 50/–/–
    Travis 60/110/125#
    Chris F. 68 BS 95#/75Rx/170#
    Carolyn 60/37/105#
    Andrea 60Rx/90Rx/105#
    Amadi 73Rx 65#/107Rx/160#
    Briley 73Rx/162Rx/125#
    Tim S. 67Rx/105Rx/165#
    L2 Jeff 64Rx 115#/95Rx/225#
    CFOS
    Ed A. 17:22Rx
    Vince 22:30Rx
    Cathy 24:38Rx
    Dylan 26:02Rx

    Reply
  • Teshina DeBoer 2 Jan ’17

    9am
    L1
    Lisa 62Rx/83Rx/135#
    Madison 72/100/85#
    Kennedy 72/100/65#
    Delilah 50/56/95#
    Anthony F. 61/80/75#
    Ethan 61/80/95#
    Kaylie 61Rx/100/75#
    Nico 48/60/95#
    Barbara –/–/95#
    CFOS
    Amanda 24:57
    Barbara 22:49Rx
    Tina 23:12Rx
    Monica 17:37Rx

    Reply
  • Teshina DeBoer 2 Jan ’17

    12pm
    L1
    Blake 72Rx 115#/100Rx/225# bench press
    Keighly 48/60/55#
    Elsa 72/80/65#
    Ray 24/63Rx/115#
    Lina 86Rx/cal airdyne/55#
    Carrie 61 mod/87Rx/85#
    Michael 60Rx/100Rx/115#
    Drew 61Rx/101Rx/205#
    L2
    Terry 61Rx/120Rx/185# Front squat
    Jake 61Rx/104Rx/205#
    Sean 84Rx/156Rx/205#

    Reply
  • Teshina DeBoer 2 Jan ’17

    4pm
    L1
    Cami 62/63/95#
    Warren 62Rx/100Rx/135#
    Nicole 60Rx/63Rx/90#
    Freddy 50Rx/–/–
    Severen 73/93Rx/95#
    Tyler B. 48/120/85#
    Chris B. 61Rx/117Rx/245#
    Kelsey 50/80/35#
    Tom 61/90/125#
    Tim R. 61/80Rx/135#
    Lauren W. 67Rx/63/90#
    Milly 73Rx/95Rx/105#
    Essence 73Rx/98Rx/105#
    Claudia 60/60Rx/35#
    Elizabeth 50Rx/83Rx/75#
    Steven 36/60/50#

    Reply
  • Teshina DeBoer 2 Jan ’17

    5pm
    L1
    Ashleigh 61/80/35#
    Shane 62Rx/120Rx/135#
    Mark 55/70Rx/75#
    Monica 61/87Rx/75#
    Ira 60Rx 115#/21Rx/225#
    L2 Dalton 74Rx 115#/113Rx/175#

    Reply
  • Teshina DeBoer 2 Jan ’17

    6pm
    L1
    Joe 50/60Rx/155#
    Clara 50/105/75#
    Matt 64/80Rx/115#
    Eric 36/44Rx/85#
    Gary 72Rx/120Rx/–
    Maddie 84Rx/162Rx/125#
    Sloane 96Rx/105Rx/–
    Marisa 84Rx/49Rx strict pullups/105#
    Mike 60Rx/60Rx/125#

    Reply

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