Workout: Friday 02/17/2017

Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!

Level 1

Partner Workout

1500M Row (Switch every 250M)
50 Sandbag Power Cleans *Partner holds forearm plank position
100 Sandbag Zercher Squats
50 Burpee Over Sandbag *Partner hangs from pull up bar
100 Sandbag Step Ups 20/16″

*If sandbag is not available use barbell for exercises 75/55#

Post time.

Level 2

Partner Workout

20 Minute Time Cap
*Switching back and forth with a partner (each person does each weight)

90′ Sled Push Empty Sled
90′ Sled Push 1 x 45/35#
90′ Sled Push 2 x 45/35#
90′ Sled Push 3 x 45/35#
90′ Sled Push 4 x 45/35#
90′ Sled Push 5 x 45/35#
90′ Sled Push 4 x 45/35#
90′ Sled Push 3 x 45/35#
90′ Sled Push 2 x 45/35#
90′ Sled Push 1 x 45/35#
90′ Sled Push Empty Sled

+

AMRAP in 15 Minutes
2 Peg Board Ascents
30 Front Squats 135/95#
2 Peg Board Ascents
30 Front Squats 155/105#
2 Peg Board Ascents
30 Front Squats 165/115#
2 Peg Board Ascents
30 Front Squats 185/135#
2 Peg Board Ascents
*If finish, remaining time do Max Calories on Rower

Post time and total reps.

4 comments

  • Paul 17 Feb ’17

    5:15
    L1
    Carolyn / Barbara 24:41 Rx
    Michael / Chris F. 29:20 Rx
    Rob / Tylar H. 29:51 Rx
    Cathy / Vince Rx 31:16
    Delilah / Paul Rx 30:48
    L2
    Amadi / Milly 17:59 Rx / 30 @ 105#
    Trapp / Jake 14:43 Rx/ 6@185#

    Reply
  • Teshina DeBoer 17 Feb ’17

    8am
    L2 Lisa/Essence 19:05Rx/18@135#

    9am
    L1
    TIna/Serena 27:23Rx
    Susan/Felica 29:29Rx

    Reply
  • Teshina DeBoer 17 Feb ’17

    12pm
    L1
    Tina H./Nicole 26;53Rx
    Brian T./Court 25:10Rx
    Lauren W./Sam 23:33Rx
    Ray/Steven 30:55
    L2
    Sean/Terry 12:07Rx/25@185#
    Steve-O/Dave M. 13;38Rx/29@185#

    Reply
  • Paul 17 Feb ’17

    5:00
    Elizabeth Rx/Mark 32:19
    Tylar B. /Severen 32:48 Rx Teen
    Chris B. / Jean 27:48 Rx
    Warren / Cami 28:26 Rx
    Sloane / Gary 22:03 Rx
    Joe V. Rx / Clara 35:00
    Tommy Rx/ Ashleigh 32:28
    Brent / Maddie 22:09 Rx
    L2
    Jeff W. / Drew 12:50 Rx/24 @ 185#

    Reply

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