Workout: Wednesday 01/11/2017

Get ready. The 2017 Open is coming!

Level 1

EMOM for 12 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: 6 Handstand Shoulder Touches
Then..
AMRAP in 10 minutes
20 Russian KB Swings 53#/35#
15 Goblet Squats
10 Burpees
– Rest 3 minutes-
AMRAP in 10 minutes
10 KB Push Jerk Right Arm 53#/35#
10 KB Push Jerk Left Arm
10 Pull Ups
10 GHD Sit Ups
Post FS load and rep total for each AMRAP.

Level 2

10 Rounds
250m Row
3 Power Cleans 185#/125#
Then..
AMRAP in 7 minutes
10 Burpees
1 Rope Climb
Post time and rep total.

CrossFit Old School

5 Rounds
25 Wall Ball 20#/14# @9′
10 Pull Ups
100′ Bear Crawl
Post time.

7 comments

  • Paul 11 Jan ’17

    5:15
    L1
    Mike S. 175#/135 Rx/86
    James 185#/133 Rx/132
    Shannon C. 125#/160 Rx/96
    Chris F. 185#/160 Rx/110
    Carolyn 115#/171 Rx/69
    Michael 145#/143 Rx/120 @44#
    Rob 175#/110 Rx/90 Rx
    L2
    Milly 24:04 Rx/51 Rx
    Barbara 19:52/43 Rx
    Amadi 18:45 Rx/60 Rx
    Jake 19:41 Rx/45 Rx
    Newman 17:52 Rx/74 Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    8am
    L1
    Jill 80#/155/100
    Walt 165#/165Rx/120
    Andi 95#/165Rx/89Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    9am
    L1
    April 55#/150/90
    Berenice 85#/90/80
    Amanda 105#/165/106
    Anthony F. 95#/135/100
    CFOS
    Tina 20:14Rx
    Sami 19:12Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    12pm
    L1
    Court 155#/170Rx/117
    Sam 170#/163Rx/130
    Brian T. 200#/80Rx/110
    Steven 115#/90/108
    Ray 145#/116Rx/70Rx
    L2
    Terry 18:30@165#/67Rx
    Trapp 20:14@155#/50Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    4pm
    L1
    Lauren W. 135#/180Rx/113
    Nicole L. 105#/141/160
    Pat 175#/177Rx/87Rx
    David 75#/175/150
    Lisa 150#/186Rx/116Rx
    Chris B. 285#/190Rx/127Rx
    Tina H. 115#/171Rx/142
    Nicole 115#/148Rx/126
    L2
    Sean 16:43Rx/77Rx
    TIm R. 20:49@155#/35Rx
    Jimmy 19:01Rx/43Rx
    CFOS Essence 19:10Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    5pm
    L1
    Ashleigh 95#/137/155
    Darin 125#/155/74
    Elsa 65#/170/130
    Tyler 245#/–
    Mike 205#/90Rx/87
    Will 185#/145Rx/120
    Morgen 65#/81/100
    L2
    Ira 19:55Rx/21Rx
    Jeff W. 17:30Rx/71Rx
    Drew 19:15Rx/40Rx
    Shane 22:29@165#/38Rx
    Steve-O 20:53Rx/60Rx

    Reply
  • Teshina DeBoer 11 Jan ’17

    6pm
    L1
    Matt 135#/176/97
    Mark 85#/110/76
    Elizabeth 85#/135Rx/64Rx
    Monica 105#/180Rx/54Rx
    Marisa 125#/230Rx/145Rx
    Joe 235#/165Rx/120
    L2
    Dalton 19:43Rx/55Rx
    Gary 26:44@165#/53Rx

    Reply

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