Workout: Wednesday 02/15/2017

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

20 Minute Time Cap
3 Rounds
400M Run
20 Alternating Front Rack Lunges 95/65#
20 Push Press
20 Pendlay Rows
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 6 Toes to Bar

Post time and load.

Level 2

20 Minute Time Cap
3 Rounds
400M Run
10 DB Squat Clean Thrusters 50/35#
20 Toes to Bar
+
EMOM for 10 Minutes
Odd: 6 Back Squats *AHAP
Even: 10 Handstand Shoulder Touches (1=1)

Post time and load.

Crossfit Old School

10 Power Clean and Jerks 95/65#
5 Rounds of “Cindy”
(5 Pull Ups, 10 Push Ups, 15 Squats)
10 Power Clean and Jerks
5 Rounds of “Cindy”
10 Power Clean and Jerks
5 Rounds of “Cindy”

Post time.

7 comments

  • Teshina DeBoer 15 Feb ’17

    5:15am
    L1
    Delilah 124/65#
    Shannon 19:51Rx/135#
    Michael 146/–
    Carolyn 16:27Rx/85#
    Chris F. 19:38Rx/135#BP
    Tracy 16:55Rx/155#
    Tyler H. 124/165#
    Lindsey 189/95#
    Barbara 19:59/115#DL
    Rob– /145#
    L2
    Milly 74/95#
    Heather P. 62/125#
    Hayden 16:58Rx/225#
    CFOS
    Rob 22:09Rx
    Paul 25:37Rx

    Reply
  • Teshina DeBoer 15 Feb ’17

    8am
    L1 Andi 125/55#
    CFOS
    Ed A. 19:38Rx
    Steve A. 15:38Rx
    Jill 36:19
    Tim S. 27:00Rx

    Reply
  • Teshina DeBoer 15 Feb ’17

    9am
    L1
    Tina 19:50Rx/125#
    Erica S. 126/70#
    Mike D. 126/135#
    Felica 150/75#
    Tiffany 124 mod/–
    Amanda 134/75#
    Jeff 20:00/–
    Briley 18:56 mod/–
    CFOS Anthony F. 40:45

    Reply
  • Teshina DeBoer 15 Feb ’17

    12pm
    L1
    Brian T. 18:28Rx/225#
    Court 146/145#
    Darin 124/95#
    Ed M. 124/10 min row
    CFOS Ray 41:32Rx

    Reply
  • Teshina DeBoer 15 Feb ’17

    4pm
    L1
    Jimmy 136/135#
    Lauren W. 19:19Rx/125#
    Nicole 126/115#
    Tina H. 18:15Rx/115#
    Pat 158/175#
    Dylan 17:17Rx/–
    Nik 17:25Rx/135#
    Linda 131/90#
    Blake 19:20Rx 115#/255#
    Tim R. 86/135#
    Andrea 19:13Rx/90#
    Lisa 17:14Rx/135#
    L2
    Dave M. 16;26Rx/205#
    Jeff W. 15:51Rx/225#
    Terry 17:33Rx/205#

    Reply
  • Teshina DeBoer 15 Feb ’17

    5pm
    L1
    Ira 104/185#
    Roarke 126/65#
    Severen 152/105#
    Elsa 17:48/105#
    Kelsey 166/85#
    David 156/105#
    Jess 125/85#
    Carrie 160/115#
    Milly 17:03Rx
    Tommy 126/205#
    Mark 127/105#
    Elizabeth 142/115#
    Sami 17:02/105#
    Kat 18:00/15#
    Nicole L. 124/135#
    L2
    Steve-O 15:51Rx/–
    Heather 13:38Rx/155#
    Jake 18:08Rx/155#
    Brent 15:52Rx/195#
    Trapp 14;26Rx/Heather +10#
    CFOS Chris B. 28:30Rx

    Reply
  • Teshina DeBoer 15 Feb ’17

    6pm
    L1
    Mike 106/145#
    Shannon 146/75#
    Joe 166/145#
    Marisa 17:30Rx/115#
    L2 Gary 14:41Rx master’s 35#/135#
    CFOS Drew 28:19Rx

    Reply

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