Workout: Friday 03/31/3017

Level 1

Partner Workout

AMRAP in 10 Minutes
5 Hang Power Cleans 75/55#
5 Pull Ups
*Partner A completes entire round, then Partner B goes
Rest 2 Minutes
AMRAP in 10 Minutes
10 Wall Ball 20#@10’/14#@9′
15 Double Unders
*Partner A completes entire round, then Partner B goes
Rest 2 Minutes
AMRAP in 6 Minutes
Partner A: 20 Sit Ups
Partner B: Forearm Plank Hold

Post total reps for each.

Level 2

Partner Workout
*1 Person Works, 1 Person Rests

AMRAP in 10 Minutes
Max Calorie Row
*Partner Holds Handstand
Rest 2 Minutes
AMRAP in 10 Minutes
Max Reps D-Ball Cleans 150/100#
Rest 2 Minutes
AMRAP in 6 Minutes
Max Reps Burpee DB Step Ups 2@50/35#, 24/20″

Post total reps for each.

Crossfit Old School

3 Rounds
400M Run
15 Back Squats 75/55#
15 Pendlay Rows
15 Floor Press
15 GHD Sit Ups

Post time.

5 comments

  • Paul 31 Mar ’17

    5:15
    L1
    Jennifer / Amadi 201/301/142 Rx all
    Cathy / Vince 207/280/164 Rx all
    Michael / James Rx all 186 Rx/250/145 Rx
    Lindsey / Milly 229/279/149 Rx all
    Rob 100/100/90 Rx all
    Newman / Paul 245/363/173 Rx all
    L2
    Trapp / Jake 151/40/45 Rx all
    JoJo / Tim D. 172/40/50 Rx all
    CF O S
    Rose 25:45 Rx
    Diana 20:40 Mod.
    Barbara 17:23 Rx
    Rob 20:10 Rx

    Reply
  • Teshina DeBoer 31 Mar ’17

    8am
    L1
    Berenice/April 96/325/100Rx
    Ed A./Andrea 244/410/185 Rx all
    Travis 80Rx/175/70Rx
    CFOS Tim S. 16:27

    Reply
  • Teshina DeBoer 31 Mar ’17

    9am
    L1
    Tina/Felica 229/425/160 Rx all
    Chris B./Scott 242/376/100 Rx all

    Reply
  • Teshina DeBoer 31 Mar ’17

    12pm
    L1
    Brian T./Sam 228/342/168 Rx all
    Ray 100/94/80 Rx all
    CFOS Court 24:01 4rds mod

    Reply
  • Paul 31 Mar ’17

    5PM
    L1
    Oscar/Jr 200/300/160
    Carrie/Terry 239/320/160 Rx all
    Mark/Elizabeth 136Rx/329/98Rx
    Linda/Jim 176/330/143 Rx all
    Monica S/Lisa 236/275/171 Rx all
    Clara/Joe V 220/250/200
    Will/Mark D 238Rx/190/156Rx
    Trapp/Josh 244/383/149 95# Rx all
    Maddie/Sloane 295/308/203 Rx all
    Nicole 100Rx/150/60Rx
    L2
    Nik/Jeff W 159/72/49 Rx all
    Drew 118/35/14 Rx all
    CFOS
    Heather 14:36Rx
    Sami 17:49Rx

    Reply

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