Workout: Thursday 02/16/2017

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!

15 Minutes of Mobility Work

+

Pick 1 Workout

EMOM for 24 Minutes
1st Minute: 200M Run
2nd Minute: 10 Pull Ups
3rd Minute: 12 Hand Release Push Ups (W=8)
4th Minute: Max Reps Sit Ups

Post Rx or total number of intervals completed.

Or

“Moore”
AMRAP in 20 Minutes
1 Rope Climb 15′
400M Run
Max Reps Handstand Push Ups (unbroken)

Post total number of rounds completed and total number of handstand push ups completed.

Crossfit Old School

10 Rounds
10 Calories Airdyne
20 Double Unders
+
100 Sit Ups

Post time.

7 comments

  • Paul 16 Feb ’17

    5:15
    WO #1
    Michael Rx
    Mike S. Rx
    Amadi Rx
    Barbara Rx
    Rob Rx
    “M”
    Paul 5/10
    CF OS
    Cathy 25:30 Rx
    Vince 20:15 Rx
    Amadi 21:38 Rx
    Milly 23:19 Rx
    Paul 17:31 Rx

    Reply
  • Paul 16 Feb ’17

    8AM
    Linda Rx
    Jim Rx
    Tanya comp
    Monica Rx
    Tina Rx

    Reply
  • Paul 16 Feb ’17

    9:00
    WO #1
    Nico Compl.
    “M”
    Barbara 5/16
    CF O S
    Felica 26:14 Rx
    Anthony 24:11
    Jeff S. 20:51 Rx

    Reply
  • Teshina DeBoer 16 Feb ’17

    12pm
    WO#1
    Sam Rx
    Brian T. Rx
    Nicole Rx
    Tina H. Rx
    Teshina Rx
    CFOS Briley 23:40Rx

    Reply
  • Paul 16 Feb ’17

    4:00
    Roarke Comp.
    Jimmy Rx
    “M”
    Trapp 5/74 Rx
    Haether 5/85 Rx
    Dave M. 5/61 Rx
    CF O S
    Serena 25:43 Rx
    Sonya 45:30 Rx
    Jeff W. 16:24 Rx Zeus
    Warren 20:21 Rx
    Cami 16:25

    Reply
  • Paul 16 Feb ’17

    5:00
    Heather Rx
    Trapp Rx
    Pat Comp.
    Tyler B. Rx
    Dylan Rx
    Dave M. Rx
    Severen Rx
    Elsa Comp.
    Tyler Rx
    M”M
    Carrie 4/36
    Terry 5/84 Rx
    Jake 4/126 Rx
    Brent 6/52 Rx
    CF O S
    Lauren W. 34:44 Rx
    Chris B. 28:48

    Reply
  • Paul 16 Feb ’17

    6PM
    Aaron comp
    Marisa Rx
    Joe V Rx
    Steven comp
    Heather P Rx
    Gary Rx
    “M”
    Hayden 7/48 legless & strict
    CFOS
    Ed A 16:16Rx

    Reply

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