Workout: Monday 01/23/2017

Level 1

5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
3 Rounds
10 Shovel Deadlifts Right Side 90#/60#
10 Shovel Deadlifts Left Side
10 Box Jump Overs 20″
10 Knees to Elbows
* Bar must stay parallel to the floor.
+
5 Rope Climbs 15′
* These can be performed at any point during the 8 rounds.
Post time.

Level 2

5 Rounds
10 KB Thrusters w/ Rotation Right Arm 44#/35#
10 KB Thrusters w/ Rotation Left Arm
10 2 Push Up Burpees
10 Sandbag Squat Jumps 70#/50#
30 Double Unders w/ Zeus Rope
Post time.

CrossFit Old School

10 Rounds
250m Row
10 DB Hang Squat Cleans 35#/25#
10 DB Push Jerks
Post time.

7 comments

  • Paul 23 Jan ’17

    5:15
    L1
    Carolyn 25:10
    Chris F. 20:34
    Barbara 21:25 Rx
    Rob 24:58
    Shannon 27:04
    James 25:30 Rx
    Amadi 20:23 Rx 80#
    Tracy 23:13
    Paul 22:57 Rx
    L2
    Jake 21:18 Rx
    Drew 25:28 Rx

    Reply
  • Teshina DeBoer 23 Jan ’17

    8am
    L1
    Travis 29:45
    Jeff 15:46 (full rope climb, T2B)
    Berenice 31:38
    Andi 37:18
    L2
    Briley 33:35@26#KB
    Tim S. 37:15
    CFOS Ed A. 7rds (had to leave)

    Reply
  • Teshina DeBoer 23 Jan ’17

    9am
    L1 Lisa 38:21Rx
    L2
    Sami 31:12
    Anthony F. 35:22
    CFOS
    Tina 36;45Rx
    Monica 28:52
    Amanda 34:31

    Reply
  • Teshina DeBoer 23 Jan ’17

    12pm
    L1
    Brian T. 24:45Rx
    Sam 16:44
    Ray 28:22
    Mike S. 29:42
    Erica S. 32:05
    Nicole 20:24
    Tina H. 19:16
    Adam 22:03Rx
    Michael 26:10Rx

    Reply
  • Teshina DeBoer 23 Jan ’17

    4PM
    L1
    Dylan 24:37Rx
    Severen 25:37
    Blake 22:05Rx
    Mark 39:59
    Elizabeth 34:30Rx
    Jimmy 18:37Rx
    Dave M 15:54Rx
    Nicole L 26:27
    Sonya 36:45
    Trapp 15:59Rx
    Nik 14:15Rx
    CFOS
    Essence 29:14
    Chris B 27:18Rx
    Jean 39:28Rx

    Reply
  • Teshina DeBoer 23 Jan ’17

    5pm
    L1
    Elsa 22:23
    Kelsey 29:00
    Jessica 24:37
    Tommy 27:23
    Shane 22:25Rx
    Susan 26:09Rx
    David 26:00
    Jeria 29:18
    L2
    Jeff W. 21:10Rx
    Brent 24:58Rx
    Ira 29:43
    CFOS Andrea 12:00Rx 35#

    Reply
  • Teshina DeBoer 23 Jan ’17

    6PM
    L1
    Aaron 37:00
    Tony 33:20
    Monica S 29:57Rx
    Jack 31:26
    Terry 14:4oRx
    Carrie 31:32Rx
    Alberto 33:03Rx
    Marisa 18:08Rx
    L2
    Gary 29:45Rx

    Reply

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