Workout: Monday 01/09/2017

Level 1

4 Rounds
30 Double Unders
12 Squat Thrust to DB Snatch Right Arm 35#/25#
12 Box Jumps 20″
12 Squat Thrust to DB Snatch Left Arm
Then..
Take 10 minutes to find 2RM for Back Squat
Post time and load.

Level 2

AMRAP in 15 minutes
10 Squat Cleans 135#/95#
10 Toes to Bar
10 Ring Dips
30 Double Unders w/ Zeus
– Rest 5 minutes –
AMRAP in 10 minutes
15 Calories on Airdyne
15 Burpee Box Jumps 24″/20″
Then..
Take 10 minutes to find 1RM Push Press
Post rep total for each AMRAP and load.

CrossFit Old School

“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run
Post time.

8 comments

  • Paul 9 Jan ’17

    5:15
    L1
    Rose 25:25 Rx/85#
    Diana 18:59/-
    Chris F. 19:21 Rx/205#
    Carolyn 20:10/145#
    Shannon C. 16:56/185#
    James 23:13/185#
    Mike S. 19:48 /245#
    Barbara 15:21/125#
    Michael 22:53 Rx/175#
    Vince 16:02 Rx/245#
    Cathy 19:40 Rx/85#
    Tyler H. 17:10/235#
    Tracy 16:29/195#
    Paul 14:17 Rx/255#
    L2
    Amadi 184 Rx/69 Rx/105#
    Jake 225 Rx/82 Rx/215# PR
    Drew 186 Rx/73 Rx/225#
    Newman 209 Rx/80 Rx/185#
    CF OS
    Rob 27:53 Rx

    Reply
  • Teshina DeBoer 9 Jan ’17

    8am
    L1
    Lisa 16:01Rx/185#PR
    Shannon 16:25/115#
    Walt 17:59Rx/245#
    Andi 17:30Rx/205#DL

    Reply
  • Teshina DeBoer 9 Jan ’17

    9am
    L1
    Felica 20:29Rx/140#
    Sami 18:57/135#
    Kaylie 17:54/160#
    Anthony F. 27:41/145#
    Amber 19:30/120#
    CFOS
    Tina 26:00
    Amanda 30:52

    Reply
  • Amadi harris 9 Jan ’17

    Amadi 155#

    Reply
  • Teshina DeBoer 9 Jan ’17

    12pm
    L1
    Brian T. 17:05Rx/195#
    Court 18:59Rx/185#
    Sam 16:43Rx/205#
    Darin 21:25/135#
    Ray 20:30 2rds/225#
    Blake 20:14Rx 55#/24″/Zeus/315#
    Adam 18:58Rx/225#

    Reply
  • Teshina DeBoer 9 Jan ’17

    4pm
    L1
    Nicole 18:18Rx/135#
    Tina H. 16:27Rx/135#
    Pat 22:36Rx/245#
    Dylan 23:50/245#
    Jimmy 15:37Rx/325#
    Scott 14:43Rx/300#
    Chris B. 14:46Rx/335#
    L2
    Essence 125Rx/63Rx/115#
    Heather 210Rx/90Rx/165#
    Tim R. 128@115#/53Rx/165#
    CFOS Trapp 21:47Rx row

    Reply
  • Teshina DeBoer 9 Jan ’17

    5pm
    L1
    Jeria 24:02Rx/130#
    Summer 22:11/115#
    Kelsey 22:30/85#
    Elsa 14:58/135#
    Andrea 16:47Rx/145#
    Lauren W. 15:12/165#
    Tasha 21;50Rx/150#
    Will 17:53/245#
    Milly 13;03Rx/185#
    L2
    Jeff W. 242Rx/90Rx/210#PR
    Steve-O 204Rx/75Rx/195#

    Reply
  • Teshina DeBoer 9 Jan ’17

    6pm
    L1
    Clara 19:00/110#
    Matt 15:49/205#
    Monica 16:19/130#
    Joe 18:35/365#
    Mike 20:00/245#
    Sloane 13:56Rx/165#
    Gary 12:54Rx/205#
    Marisa 14:16Rx/145#
    Gaby 17:36/–
    L2
    Dalton 150Rx/90Rx/185#
    Sean 263Rx/105Rx/205#
    CFOS
    Shelly 34:40
    Maddie 30:48Rx WV

    Reply

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