Workout: Wednesday 01/04/2017

Level 1

AMRAP in 20 Minutes
20 Deadlifts 135/95#
20 Walking Lunges
40 Sit Ups
+
EMOM for 10 Minutes
Odd Minutes: 5 Power Cleans @ 70%1RM
Even Minutes: 5 Strict Pull Ups

Post total reps and load.

Level 2

20 Minute Time Cap
3 Rounds
50 Double Unders *Zeus cable
15 Bodyweight Back Squats
20 Handstand Push Ups
+
EMOM for 10 Minutes
Odd Minutes: 8 Pendlay Rows
Even Minutes: 6/6 KB Single Leg Deadlifts

Post time and load.

Crossfit Old School

50 Calories Airdyne
50 Burpees
50 Calories Airdyne
50 KB Swings 53/35#

Post time.

7 comments

  • Paul 4 Jan ’17

    5:15
    L1
    Chris F. 470 Rx/135#
    Carolyn 440 Rx/95#
    Delilah 290 Rx/65#
    Shannon C. 430 /95#
    Scott S. 320/65#
    Michael 430 Rx/135#
    Eric 280 Rx/75#
    Jennifer 355 Rx/75#
    Rose 320 Rx/65#
    Tyler H. 360 Rx/135#
    Mike S. 360 Rx/135#
    Amadi 563 Rx/125#
    Barbara 610 Rx/85#
    L2
    Milly 162/55#/35#
    Jake 12:56 Rx/135#/53#
    Newman 18:55 Rx 185#/95#/53#
    CF OS
    Diana 26:40
    Paul 18:21 Rx

    Reply
  • Teshina DeBoer 4 Jan ’17

    8am
    L1
    Tim S. 516Rx/–
    Travis 384Rx/115#
    Andi 494Rx/85#
    Maddie –/115#
    Vince 410Rx/135#
    L2 Maddie 19:42 @115# (regular rope)/–
    CFOS
    Steve A. 15:12Rx
    Ed A. 14:59Rx

    Reply
  • Teshina DeBoer 4 Jan ’17

    9am
    L1
    Berenice 260Rx/65#
    Tina 438Rx/85#
    Sami 440Rx/85#
    Jill 400Rx/65#
    Amanda 367Rx/35#
    Tiffany 400@85#/75#
    Lisa 519Rx/105#
    Anthony F. –/95#
    CFOS Anthony F. 23:35Rx

    Reply
  • Teshina DeBoer 4 Jan ’17

    12pm
    L1
    Briley 485Rx/–
    Ray 331Rx/–
    Sam 408Rx/115-130#
    Court 472Rx/95-115#
    Tim R. 343Rx/135#
    Blake 440Rx 185#/185-205#
    Steven 255Rx/95#
    Lina 440/–
    Darin 240/68#
    L2 Steve-O 15:59Rx 185#/–
    CFOS Briley 11:33 1/2

    Reply
  • Teshina DeBoer 4 Jan ’17

    4pm
    L1
    Cami 584Rx/95#
    Warren 500Rx/135-155#
    Keighly 400/55#
    Jimmy 320Rx/225#x1 set, 205#
    Chris B. 490Rx/155#
    Tina H. 525Rx/75#
    Nicole 360Rx/65#
    Dylan 375 mod/115#
    Christina G. 400Rx/100#
    David 400/75#
    Lauren W. 560Rx/75#
    Linda 547Rx/85#
    Trapp 504Rx/145#
    L2 Sean 15:40Rx 190#/135#/70#

    Reply
  • Teshina DeBoer 4 Jan ’17

    5pm
    L1
    Jeria 340Rx/65#
    Summer 326/65#
    Mark 318Rx/135#
    Elizabeth 355Rx/85#
    Will 460Rx/135-155#
    Monica 469Rx/75#
    Ashleigh 465/35#
    Heather 340Rx 135#/25#/GHD/135#
    Matt 396/115#
    Andrea 549Rx 105#/85#
    L2
    Jeff W. 12:12Rx 185#/135#/53#
    Brent 241@185#/135#/53#

    Reply
  • Teshina DeBoer 4 Jan ’17

    6pm
    L2
    Gary 239@165#/95#/44#
    Sloane 185@135#/95#/44#
    L1
    Marisa 540Rx/85#
    Gaby 480Rx/75#
    Mike 300Rx/135#

    Reply

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