Workout: Monday 03/06/2017

Level 1

AMRAP in 3 minutes
Max reps of Double Unders
– Rest 2 minutes –
AMRAP in 6 minutes
10 Power Cleans 95#/65#
10 Front Squats
10 Push Jerks
10 Lateral Bar Jumps (R+L=1)
– Rest 2 minutes –
AMRAP in 8 minutes
15 Calories on Rower
10 Burpees
– Rest 2 minutes –
Take 10 minutes to find 1RM
Deadlift
Post reps for each and load.

Level 2

5 Sets
10 Calories on Airdyne
5 Power Cleans 185#/125#
6 Burpee Pull Ups
7 HSPU’s
8 Alternating Pistols
9 Box Jumps 24″/20″
Rest 3 minutes
Post time minus 12 minutes.

CrossFit Old School

5 Rounds
200m Run
10 DB Renegade Rows 35#/25#
10 DB Thrusters
10 CTB Pull Ups
30 Sit Ups
Post time.

6 comments

  • Paul 6 Mar ’17

    5:15
    L1
    Carolyn 25/107/75 Rx all/205#
    Chris F. 31/79/90 Rx all/ 285#
    Rob 30/52/101 Rx all/275#
    Cathy 181/63/76 Rx all/175#
    Vince 135/85/100 Rx all/315#
    TYler H. 17/60/75 Rx all/315#
    Rose 81/60/50 Rx all/205#
    CF O S
    Barbara 42:17 Rx

    Reply
  • Teshina DeBoer 6 Mar ’17

    8am
    L1
    Tim S. 120/80/91 Rx all/325#PR
    Tina 123/98/85 Rx all/175#
    Tanya 210 singles/67/75/95#
    Linda 118/83/76 Rx all/185#
    Berenice 300 singles/80/40/90#
    L2 Jeff S. 18:32

    Reply
  • Teshina DeBoer 6 Mar ’17

    9am
    L1
    Amanda 24Rx/80/71Rx/190#
    Mike S. 40/59/80 Rx all/315#
    CFOS Anthony 41:54

    12pm
    L1
    Sam 117/86/92 Rx all/335#
    Court 132/90/96 Rx all/285#
    Tina H. 139/92/81 Rx all/205#
    Nicole 121/84/64 Rx all/165#
    Wendi 32/96/65 Rx all/210#
    Darin 116Rx/43/65Rx/205#
    Ray 29/23/50 Rx all/375#
    Serena 158/92/76 Rx all/185#
    L2 Heather 17:53Rx

    Reply
  • Teshina DeBoer 6 Mar ’17

    4pm
    L1
    Nicole L. 60 singles/90Rx/52Rx/265#
    JImmy 200/76/75/345# Rx all
    Lauren W. 50/109/89/255# Rx all
    Cami 8/104/80/265# Rx all
    Warren 74Rx/90/92Rx/365#
    Sonya 62Rx/50/71/150#
    Tasha 94/95/79/220# Rx all
    Dylan 122/100/91/355# Rx all
    Elsa 18Rx/95/75/145#
    Lisa 184/119/75/290# Rx all
    Ed A. 235/102/92/355# Rx all
    Tim R. 120/51/68/315# Rx all
    L2
    Traoo 19:20Rx
    Sean 15:25Rx
    Jeff W. 16:57Rx

    Reply
  • Teshina DeBoer 6 Mar ’17

    5pm
    L1
    Essence 195/82/75/– Rx all
    Milly 220/118/90/255# Rx all
    Julia 135/87/75/255# Rx all
    Elizabeth 126/60/71/185#PR Rx all
    Mark 15/63/71/300# Rx all
    Jeria 75/60/65/205# Rx all
    Kelsey 1Rx/56/75/130#
    Chris B. 51/102/100/405# Rx all
    Scott 202/90/98/– Rx all
    Monica 232/96/82/– Rx all
    Severen 88/81/78/185# Rx all
    Will 42/98/79/435# Rx all
    Monica S. 48/91/72/185# PR Rx all
    Ira 110/53/50/405# Rx all
    Steven singles/45Rx/50Rx/205#
    L2
    Dave M. 16;41Rx
    Jake 17:25Rx
    Brent 17:48Rx
    Steve-O 18:18Rx
    Andrea 21:04 3rds

    Reply
  • Teshina DeBoer 6 Mar ’17

    6pm
    L1
    Marisa 117/123/92/215# Rx All
    Joe 17/85/89/455# Rx All
    Clara 482SG/80/69/135# *PR
    Morgen 300SG/42/75/145#
    Aaron 290SG/24/65/215#
    L2
    Sloane 29:39 95#
    Gary 22:28 155#
    Terry 23:25 Rx
    CFOS Carrie 32:01 Rx

    Reply

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