Workout: Tuesday 01/10/2017

Level 1

“Pay The Piper 2.0”
400m Run
10 Thrusters 95#/65#
400m Run
9 Thrusters
400m Run
8 Thrusters
400m Run
7 Thrusters …Etc.
Ending with 400m Run / 1 Thruster
Post time.

Extra Credit:
50 GHD Sit Ups
50 GHD Hip Extensions

Level 2

EMOM for 16 minutes
Odd minutes: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Even minutes: 2 Strict Muscle Ups
Then..
EMOM for 16 minutes
Odd minutes: 10 Alternating Pistols
Even minutes: 15 Push Ups (W – 10)
Then..
200 Sit Ups
Post Rx or number of intervals completed for each and time.

Barbell Club

Bench Press 2,2,2,2,2
Weighted Strict Pull Ups 3,3,3,3,3
Post loads.

CrossFit Old School

10 Rounds
250m Row
25 Squats
Post time.

7 comments

  • Paul 10 Jan ’17

    5:15
    L1
    Carolyn 26:24 Rx
    Chris F. 27:41 Rx
    Tracy 32:17 EC
    James 33:32 Rx EC
    Delilah 38:35 EC
    Rose 22:00 1/2
    Diana 36:12
    Vince 32:50 Rx EC
    Barbara 32:55 Rx EC
    Cathy 34:55 Rx EC
    Tyler H. 33:36 Rx EC
    Tim R. 34:49 Rx
    Rob 34:11 Rx EC
    Newman 22:27 Rx EC
    Michael 36:34 Rx EC
    Paul 30:04 Rx
    L2
    Milly 8 @75#/Rx/7:28 Rx

    Reply
  • Paul 10 Jan ’17

    8:00
    L1
    Linda 33:20 Rx EC
    Ed A.. 28:35 Rx
    Shannon 38:01
    Andi 40:05 C&J 75#
    Berenice 45:12
    L2
    Maddie 8 @ 85#/Rx/8:05 Rx

    Reply
  • Paul 10 Jan ’17

    9:00
    L1
    Monica 25:43 Rx
    Sami 32:42 Rx
    Tina 32:04 Rx row

    Reply
  • Joe 10 Jan ’17

    12:00
    L1
    Lina 25:24
    L2
    Heather 1@115#/Rx/9:14 Rx
    Jojo 15@155#/Rx/7:21 Rx
    Cf Os
    Jill 24:18 Rx
    Ray 34:30 Rx
    Steven 32:14 Rx

    Reply
  • Paul 10 Jan ’17

    4PM
    L1
    Susan 30:51
    Lauren W 27:55Rx ec
    Shane 33:04Rx ec
    Nicole 36:16Rx
    Tina H 29:14Rx
    Dylan 30:47Rx row
    Tyler 25:29Rx
    Christina G 33:05Rx row
    Nicole L 41:46Rx row
    Will 31:39Rx
    Tiffany 32:11
    Felica 30:51
    Sam 29:10Rx
    Trapp 31:52Rx ec
    L2
    Sean Rx@145#/Rx/6:57Rx
    Jeff W 11@115#/Rx/8:27Rx
    BBC
    Jimmy 225#/35#

    Reply
  • Paul 10 Jan ’17

    5PM
    L1
    Jimmy 33:20Rx ec
    Tommy 38:01Rx ec
    Elsa 31:30
    Severen 35:08 Rx for teen
    Ira 37:00Rx
    Pat 32:40 ec
    Kelsey 38:48
    Terry 27:11 Rx row
    Tyler B 35:59
    Jeria 38:29Rx ec
    Chris B 28:52Rx row
    Dave G 34:07
    Jean 41:03Rx row
    CFOS
    Carrie 23:55Rx
    Barbara 21:39Rx
    Scotty 19:39Rx
    Jacob 22:59Rx
    L2
    Jake 8@135#/Rx/14:37Rx

    Reply
  • Paul 10 Jan ’17

    6PM
    L1
    Marisa 24:01Rx ec
    Steve O 25:26Rx
    Monica S 30:49Rx
    Lisa 29:01Rx
    Sloane 24:50Rx
    Gary 26:03Rx
    Amber 22:58
    L2
    Dalton 10@135#/10/9:34Rx

    Reply

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