Workout: Wednesday 03/15/2017

Level 1

AMRAP in 7 Minutes
50 Double Unders
20 Wall Ball 20#@10’/14#@9′
Rest 2 Minutes
AMRAP in 7 Minutes
20 Hand to Hand Swings 53/35#
20 Toes to Bar
+
EMOM for 10 Minutes
Odd: 5 Back Squats *AHAP
Even: 5 Strict Pull Ups

Post total reps for each and load.

Level 2

AMRAP in 7 Minutes
12 Calorie Airdyne
24 Zeus Cable Double Unders
Rest 2 Minutes
AMRAP in 7 Minutes
7 Strict Pull Ups
7 Strict Dips
+
EMOM for 10 Minutes
Odd: 5 Back Squats *AHAP
Even: 25′ Handstand Walk

Post total reps and load.

Crossfit Old School

2 Rounds
500M Row
50 Sit Ups
40 Squats
30 Push Ups
20 Pull Ups

Post time.

6 comments

  • Paul 15 Mar ’17

    5:15
    L1
    Monica 275 Rx/120/95#
    Carolyn 191/80 Rx/125#
    Barbara 59/95 Rx all/95#
    Delilah 140 Rx/105/115#
    Chris F. 238/106/165#
    Rob 70/60 Rx all/165#
    Bryan 198/77 Rx/95#
    Paul 210/105 Rx all/205#
    L2
    Jake 154/65 Rx all/225#
    CF O S
    Rose 29:38 Rx
    Diana 18:40
    Tyler H. 21:18 Rx
    Michael 20:59 Rx
    Rob 17:02 Rx

    Reply
  • Teshina DeBoer 15 Mar ’17

    8am
    L1
    Berenice 130/100/65#
    Tim S. 182Rx/97Rx/185#
    April 200/145/85#
    Erica S. 70/80/90#
    CFOS Walt 17:13Rx

    9am
    L1
    Jennifer 140/80/55#
    Lisa 248Rx/106Rx/165#
    Tina 225Rx/120Rx/125#
    Kevin 260 mod/83Rx/135#
    Felica 202Rx/80Rx/95#
    Andrea 288Rx/115Rx/115#
    L2 Anthony 108/56/115#
    CFOS Amanda 22:03

    Reply
  • Teshina DeBoer 15 Mar ’17

    12pm
    L1
    Ray 70Rx/78Rx/165#
    Ed M. 170/73Rx/185#
    Wendi 193/70/165#
    Brian T. 222Rx/101Rx/225#
    Tina H. 210Rx105Rx/125#
    Nicole 210Rx/91Rx/105#

    Reply
  • Teshina DeBoer 15 Mar ’17

    4pm
    L1
    Lauren W. 120Rx/84Rx/155#
    Linda 203Rx/96Rx/115#
    Joanna 78Rx/72Rx/105#
    Mark D. 110Rx/83/155#
    Nicole L. 148/114/165#
    Pat 179Rx/100mod/215#
    Sonya 126/67Rx/65#
    Essence 280mod/80mod/95#
    L2
    Trapp 144Rx/102Rx/185#*Hades
    Jeff W. 181Rx/69Rx/245#*Hades
    Milly 84Rx/24Rx/95#
    Blake 160Rx/56Rx/295#
    CFOS
    Morgen 22:58
    Jim 18:14Rx
    Chris B. 17:58Rx
    Jeff 12:28Rx
    Jill 19:40

    Reply
  • Teshina DeBoer 15 Mar ’17

    5pm
    L1
    Mark 150/61/155#
    Elizabeth 191Rx/98Rx/105#
    Nat 210/114/95#
    Kelsey 100/140/85#
    Will 217/81Rx/225#
    Carrie 157Rx/101Rx/145#
    Jeria 190Rx/97Rx/115#
    Tim R. 195Rx/73Rx/165#
    L2
    Drew 156Rx/57/–
    Terry 180/84Rx/215#
    Heather 120Rx/47Rx/195#
    Ira 56Rx*Hades/2Rx/225#
    CFOS Steven 30:44

    Reply
  • Teshina DeBoer 15 Mar ’17

    6:00
    L1
    Alberto 260/99/185# Rx all
    Warren 202/100/225# Rx all
    Cami 210/127/65# Press
    Oscar 140/80/75#
    L2
    Brent 180/35/225# Rx all
    Sloane 12/25/175# Rx all
    Gary 152/43/Rx all
    CF O S
    Shelly 30:13

    Reply

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