Workout: Wednesday 03/01/2017

Sunday at 10am, please join us for a workout and a beer as we send Sean off to Virginia. He has been a member of our family for the past 5 years and we are sad to see him go. It would be great to see everyone there!

Level 1

AMRAP in 15 Minutes
6 Power Cleans 115/75#
6 Alternating Front Rack Lunges
6 Bar Facing Burpees
6 Pull Ups
+
EMOM for 12 Minutes
Odd: 10 DB Strict Press
Even: 6 Alternating Pistols

Post total reps and load for dumbbells.

Level 2

AMRAP in 15 Minutes
30 Double Unders
20 Wall Ball 30#/20#@10′
5 Muscle Ups (W=3)
+
EMOM for 12 Minutes
Odd: 3 Deadlifts @80%1RM
Even: 5 Strict HSPU (W=3)

Post total reps and load.

Crossfit Old School

3 Miles Airdyne
50 Wall Ball 20#@10’/14#@9′
50 Burpees
3 Miles Airdyne

Post time.

7 comments

  • Paul 1 Mar ’17

    5:15
    L1
    James 120 Rx/25#
    Mike S. 100 Rx/25#
    Delilah 96/12#
    Rob 72/45#
    Tyler H. 102 Rx/35#
    Michael 98 Rx/25#
    Milly 139 Rx/20#
    L2
    Amadi 114/250#
    Jake 218 Rx/335#
    Newman 206 Rx/315#
    CF O S
    Jennifer 29:44
    Barbara 28:23 Rx

    Reply
  • Teshina DeBoer 1 Mar ’17

    8am
    L1
    Tim S. 120rx/35#
    Walt 134Rx/25#
    Dylan 157Rx/30#
    Serena 148Rx/20#
    Andrea –/18#KB
    L2 Andrea 226 (Bar M/U’s, 14#WB)

    Reply
  • Teshina DeBoer 1 Mar ’17

    9am
    L1
    Tina 159Rx/20#
    Felica 148Rx/12#
    Lisa 174Rx 85#/20#
    Amanda 132/15#
    Tiffany 144/12#
    Monica 174Rx/20#
    April 120/20#
    CFOS Steve A. 26:39Rx

    Reply
  • Teshina DeBoer 1 Mar ’17

    12pm
    L1
    Jill 141/20#
    Nicole 120Rx/15#
    Tina H. 171Rx/20#
    Wendi 99Rx/20#
    Tracey 162/20#
    Court 138Rx/30#
    Brian T. 156Rx/35#
    Ray 102/50#
    Ed M. 110Rx/30#
    Essence 150Rx/100#

    Reply
  • Teshina DeBoer 1 Mar ’17

    4pm
    L1
    Chris B. 138Rx/50#
    Mark 115#/25#
    Emiglio 129/25#
    Joanna 102/15#
    Lauren W. 156Rx/20#
    Warren 168mod/40#
    Severen 160Rx teen/20#
    Sonya 112/12#
    Nicole L. 111/20#
    David 110/35#
    Jimmy 128Rx/35#
    Pat 147Rx/30#
    Cami 106/25#
    Linda 130Rx/20#
    L2
    Jeff W. 275Rx/335#
    Heather 262Rx/275#
    Scott 208Rx/–
    Trapp 255Rx/335#
    Blake 215/365#

    Reply
  • Teshina DeBoer 1 Mar ’17

    5pm
    L1
    Mark 106/35#
    Elizabeth 113Rx/20#
    Elsa 132/15#
    Kelsey 90/10#
    Will 129Rx/35#
    Monica 161Rx/12#
    Jess 93/15#
    Jeria 102Rx/15#
    Steven 81/25#
    Jean 128Rx/25#
    Summer 91/12#
    Drew 10Rx 135#/–
    Dave M. 183Rx/40#
    L2
    Nik 273 20# (oops)/225#
    Drew –/325#
    Brent 218Rx/315#
    Ira 145/365#
    CFOS
    Steve-O 25:12Rx
    Jim 27:21Rx
    Tasha 31:00Rx

    Reply
  • Teshina DeBoer 1 Mar ’17

    6pm
    L1
    Mike 102Rx/35#
    Maddie 183Rx/25#
    Sloane 206Rx/20#
    Terry 216Rx/40#
    Carrie 169Rx/20#
    Marisa 198Rx/25#
    Heather P. 140/25#
    L2 Hayden 183/315#
    CFOS Shelly 35:10Rx

    Reply

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