Workout: Monday 02/06/2017

Level 1

3 Rounds
250m Row
30 Double Unders
15 Squat Cleans 95#/65#
– Rest 2 minutes –
800m Run
20 High /Low Walking Lunges
* KB Held Low 53#/35# – DB Held Overhead 35#/25#
20 Burpees
20 High / Low Walking Lunges
800m Run
Post time minus 2 minutes.

Level 2

“Filthy Fifty”
50 Box Jumps 24″/20″
50 Jumping Pull Ups
50 Kettlebell Swings 35#/26#
50 Walking Lunges
50 Knees to Elbows
50 Push press 45#/35#
50 GHD Hip Extensions
50 Wall Balls 20#/14#
50 Burpees
50 Double Unders
– Rest 3 minutes –
Take 7 minutes to Find 1RM Squat Clean
Post time and load.

CrossFit Old School

“Jeremy”
21 – 15 – 9
Overhead Squats 75#/55#
Burpees
Post time.

5 comments

  • Paul 6 Feb ’17

    5:15
    L1
    Rose 29:24
    Tracy 27:26
    Serena 32:33 Rx
    Shannon C. 32:37
    James 35:07 Rx
    Chris F. 32:10
    Paul 30:00 Rx
    L2
    Amadi 30:56 Rx/135#
    Barbara 36:32/95#
    Dax 20:20/-
    Rob 41:51 Rx PR/155#
    Newman 28:22 Rx/135#
    CF O S
    Rob 9:40 Rx PR

    Reply
  • Teshina DeBoer 6 Feb ’17

    8am
    L1
    Stroup 34:48
    Tim S. 35:38Rx
    Tina 32:27
    Andi 37:13Rx
    Walt 32:51Rx
    Michael 35:50Rx
    Shannon 38:19Rx
    L2
    Jeff 34:21Rx
    Briley 30:26Rx

    9am
    L1
    Erica S. 48:04
    Scott 33:30
    Nico 36:44
    Mike D. 26:56
    L2
    Heather 25:19Rx PR/185#
    Felica 30:29Rx PR
    Monica 33:23Rx
    Vince 35:25Rx

    Reply
  • Teshina DeBoer 6 Feb ’17

    12pm
    L1
    Brian T. 27:57Rx
    Sam 30:38
    Court 31:45
    Darin 42:22
    Adam 38:38Rx
    JoJo 19:19Rx
    L2 JoJo 18:25Rx (40sec after completing level 1)
    CFOS Ray 14:00Rx

    Reply
  • Teshina DeBoer 6 Feb ’17

    4pm
    L1
    Nicole 36:14Rx
    Lauren W. 31:11Rx
    Roarke mod
    Lisa 27:49Rx
    Severen 37:58 Rx teen
    Blake 30:37Rx 115#
    Pat 37:11Rx
    Dave M. 28:04Rx 115#
    Ed A. 27:16Rx
    L2
    Trapp 26:50Rx/205#
    Jeff 24:40Rx/225#
    Jimmy 32:53Rx/265#
    Jean 51:13Rx
    CFOS Essence: deadlifts, more deadlifts, and banded booty work

    5pm
    L1
    Kelsey 40:00
    Jeria 40:28Rx
    Kat 38:10
    Andrea 30:06Rx
    L2
    Susan 35:46Rx
    Ira 37:00/285#
    Drew 33:47Rx/205#
    Shane: faster than Trapp

    Reply
  • Teshina DeBoer 6 Feb ’17

    6pm
    L1
    Aaron 50:35
    Tony 50:35
    Mike 25:00
    Mark 38:40
    Carrie 34:41Rx
    Marisa 30:22Rx
    L2
    Terry 30:51 mod/195#
    Hayden 28:25Rx/185#
    Sloane 25:54Rx
    Gary 27:20Rx
    Maddie 26:48

    Reply

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