Workout: Monday 02/13/2017

Tim and Jake demonstrating that flexibility is an important part of any fitness program…

Level 1

AMRAP in 12 Minutes
15 Calorie Row
15 Power Snatches 75/55#
Rest 3 Minutes
AMRAP in 8 Minutes
15 Box Jumps 24/20″
15 Russian KB Swings 53/35#
Rest 3 Minutes
AMRAP in 4 Minutes
Max Reps Burpees 6″ Target

Post total reps for each.

Level 2

E2MOM for 20 Minutes
2 sets at each rep scheme:

1 Squat Clean + 4 Front Squats + 1 Jerk @ 70% 1RM C&J
2 Squat Cleans + 3 Front Squats + 1 Jerk
3 Squat Cleans + 2 Front Squats + 1 Jerk
4 Squat Cleans + 1 Front Squat + 1 Jerk
5 Squat Cleans + 1 Jerk

Skill Work

EMOM for 10 Minutes
Odd: Unbroken Strict Pull Ups
Even: Unbroken Strict Handstand Push Ups
*Pick a rep scheme that you can maintain unbroken throughout

Post load and unbroken rep scheme.

Crossfit Old School

7 Rounds
7 DB Thrusters 35/25#
7 Knees to Elbows
7 Burpees
200M Run

Post time.

7 comments

  • Paul 13 Feb ’17

    5:15
    L1
    Adam 142/121/35 Rx all
    Chris F. 145/125/32 Rx all
    Carolyn 116/111/30James 123/128/39 Rx all
    Shannon C. 90/173/41 Rx all
    Michael 93/117/35 Rx all
    Mike S. 103/120/40 Rx all
    Vince 105/172/31 Rx all
    Rob 135/121/31 Rx all
    Jennifer 103/129 Rx/111 D/U’s
    Newman 139/120/48 Rx all
    Paul 120/195/43 Rx all
    L2
    Amadi 115# Rx/3 Rx/2
    Lindsey 85#/3/4/Rx all
    Jake 165#/5/10 Rx all
    CF O S
    Cathy 22:10
    Rob 21:27 45# PP

    Reply
  • Teshina DeBoer 13 Feb ’17

    8am
    L1
    Tim S. 122/130/40 Rx all
    Linda 105/170/37 Rx all
    Tina 116/178/35 Rx all
    Felica 81/150/29 Rx all
    Andi 100/150/37 Rx all
    Travis 110/92/14 Rx all
    Erica S. 90/100/22
    L2 Heather 145#/4/5 Rx all

    Reply
  • Teshina DeBoer 13 Feb ’17

    9am
    Nico 115/90/40Rx
    Barbara 122/158/32 Rx all
    Katelyn 110/135Rx/37
    Mike D. 145/143/53 Rx all
    Tanya 90/120/25
    Anthony F. 80/105/35Rx
    Monica 105/165/39 Rx all
    Tracy 122/151/50 Rx all
    Heather –/211/46 Rx all

    Reply
  • Teshina DeBoer 13 Feb ’17

    12pm
    L1
    Sam 120/121/44 Rx all
    Court 125/140/33 Rx all
    Brian T. 154/117/25 Rx all
    Darin 90/93/33Rx
    Ray 76Rx/100/20Rx
    Steven 75/70/20 Rx all
    L2
    Jeff W. 160#/8/8 (7 on last set) Rx all
    Serena 95#Rx/3Rx/7 kipping

    Reply
  • Teshina DeBoer 13 Feb ’17

    4pm
    L1
    Nik 131/155/20 Rx all
    Chris B. 120Rx/165 mod/32Rx
    Tasha 120/132/28 Rx all
    Tim R. 115/92/21 Rx all
    Nicole 95/115/26 Rx all
    Tina H. 300/350/100 Rx all 95#/30″/70#
    Freddy 105/118/36 Rx all
    Sonya 105/146/32
    Dylan 150/120/27 Rx all
    Lauren W. 131/156/43 Rx all
    Mark 112/107/22Rx
    Lisa 139/151/35 Rx all
    L2
    Dave M. 175#/6/5 Rx all
    Jimmy 195#/3/3 Rx all
    Blake 185#/8, 7 last 2 sets/2 Rx all
    Trapp: Heather+5#/10, 9 on last set/5 Rx all

    Reply
  • Teshina DeBoer 13 Feb ’17

    5pm
    L1
    Morgen 60/97/28
    Carrie 107/150/39 Rx all
    Kelsey 85/97/28
    Elsa 115/135/34
    Jess 81/84/16 Rx all
    Tommy 90/72/22 Rx all
    Ed A. 154/130/37 Rx all
    Drew 150/124/39 Rx all 70#
    Alberto 122/152/35 Rx all
    Ashleigh 120/108/–
    L2
    Steve-O 155#, 175# last 2 sets/4/5 Rx all
    Milly 105#/–
    Terry 155#/6/8 Rx all
    Shane 135#/more than Trapp

    Reply
  • Teshina DeBoer 13 Feb ’17

    6pm
    L1
    Marisa 150/168/35 Rx all
    Mike 120/128/20 Rx all
    Clara 108Rx/100/25
    Joe 135/127/30 Rx all
    Milly 131/120/–
    L2
    Hayden 165#/12 for 3 sets/4 Rx all
    Gary 135#/5/2 Rx all
    Brent 155#Rx/5Rx/2,2,1,1,1
    Heather P. 65#Rx/4Rx/1

    Reply

Post a reply

Copyright © Crossfit East County 2016