Workout: Monday 01/16/2017

Level 1

AMRAP in 20 Minutes
10 Alternating Overhead Lunges 75/55# *in place
10 Bar Facing Burpees
10 Alternating Overhead Lunges
10 Pull Ups
+
EMOM for 10 Minutes
Odd: 1 Hang Power Clean + 1 Power Clean + 1 Front Squat *AHAP
Even: 10 GHD Sit Ups

Post total reps and load.

Level 2

AMRAP in 20 Minutes
10 Alternating Overhead Lunges 95/65# *in place
10 Bar Facing Burpees
10 Alternating Overhead Lunges
10 Chest to Bar Pull Ups
+
EMOM for 10 Minutes
1 Hang clean + 1 Clean + 1 Jerk *all full squats, AHAP

Post total reps and load.

Crossfit Old School

AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups

Post total reps.

7 comments

  • Paul 16 Jan ’17

    5:15
    L1
    Carolyn 124 / 115#
    Chris F. 160 Rx/165#
    James 160 Rx/135#
    Barbara 178 Rx/90#
    Cathy 120 Rx/85#
    Tracy 180/85#
    Vince 140 Rx/145#
    Paul 205 Rx/175#
    Rose -/75#
    Rob -/150#
    L2
    Jake 173 Rx/205#
    Newman 200 Rx/192.5#
    CF OS
    Rose 361 Rx
    Rob 530 Rx

    Reply
  • Teshina DeBoer 16 Jan ’17

    8am
    L1
    Shannon C. 140/125#
    Lisa 217Rx/125#
    Shannon 129/75#
    Tiffany 160/65#
    L2
    Andrea 183Rx/85#
    Amadi 205Rx/130#
    Ed A. –/205#
    CFOS
    Ed A. 572Rx
    Amanda 350
    TIm S. 465Rx
    Linda 454Rx

    Reply
  • Teshina DeBoer 16 Jan ’17

    9am
    L1
    Monica 206Rx/105#
    Tasha 192Rx/115#
    Katelyn 186/85#
    Anthony F. 160/115#
    L2 Jeff W. 190Rx/195#

    Reply
  • Teshina DeBoer 16 Jan ’17

    12pm
    L1
    Michael 174Rx/135#
    Adam 139Rx/155#
    Berenice 120/75#
    Jill –/65#
    L2
    Brian T. 162Rx/195#
    Blake 170Rx/225#
    CFOS
    Ray 404Rx
    Jill 420

    Reply
  • Teshina DeBoer 16 Jan ’17

    4pm
    L1
    Pat 192Rx/155#
    Nicole 140Rx/95#
    Tina H. 175Rx/105#
    Elizabeth 120Rx/95#
    Lauren W. 162Rx/100#
    Jimmy 170Rx/205# (L2)
    Trapp 280Rx/155# (L2)
    Dave M. 260Rx/135# (L2)
    Mark 116/85#
    Lina 180Rx/–
    L2
    Milly 170Rx/95#
    Drew 152Rx/205#
    Essence 132Rx/95#
    CFOS Dylan 413Rx

    Reply
  • Teshina DeBoer 16 Jan ’17

    5pm
    L1
    Summer 132/75#
    Jeria 123Rx/75#
    Nicole L. 140/95#
    Alberto 160Rx/155#
    L2
    Kenny 223Rx/185#
    Ira 102Rx/225#
    Chris B. 200Rx/190#
    Brent 187Rx/190#
    Steve-O 233Rx/175#
    CFOS Morgen 305

    Reply
  • Teshina DeBoer 16 Jan ’17

    6pm
    L1
    Carrie 218 Rx/115#
    Marisa 213 Rx/105#
    Joe 150/185#
    Tony 128/35#
    Aaron 114/35#
    Clara 160/85#
    Gary 215 Rx/145# (L2)
    L2 Terry 245 Rx/175#
    CFOS Mike 270 Rx

    Reply

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