Workout: Wednesday 03/22/2017

Level 1

EMOM for 10 minutes
Odd minutes: 30 Double Unders
Even minutes: 8 Thrusters 75#/55#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 8 Burpees
Even minutes: 5 Hang Power Snatches / 5 Overhead Squats 75#/55#
– Rest 3 minutes –
AMRAP in 5 minutes
Max distance on Rower
Post Rx or intervals completed and meters rowed.

Level 2

EMOM for 10 minutes
Odd minutes: 3 Front Squats *AHAP
Even minutes: 10 Weighted GHD Hip Extensions 25#/15#
– Rest 3 minutes –
EMOM for 10 minutes
Odd minutes: 15 Russian KB Swings 70#/53#
Even minutes: 10 Alternating Pistols
– Rest 3 minutes –
AMRAP in 5 minutes
10 Single Arm DB Push Press 50#/35#
10 Burpess
Post Rx or intervals completed and rep total.

CrossFit Old School

3 Rounds
25 Wall Ball 20#/14# 2 9′
15 Burpees
15 GHD Sit Ups
15 GHD Hip Extensions
15 Toes to Bar
400m Run
Post time.

7 comments

  • Paul 22 Mar ’17

    5:15
    L1
    James 4/5/1224m
    Delilah 5/5/943m
    Mike S. 5/3/1237m
    Rob 5/Rx/1256m
    Tyler H. 7/8/1212m
    Newman Rx/Rx/1144m
    CF O S
    Rose 37:51
    Barbara 28:06 Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    8am
    CFOS
    Stroup 36:05Rx
    Walt 34:12Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    9am
    L1
    Kaylie 10/10/880M
    Jennifer 10/10/918M
    Felica Rx/Rx/1125M
    Tina Rx/Rx/1150M
    Anthony 10/10/1062M
    Lisa Rx/Rx/1152M 65#
    Amanda 10/10/1032M
    Kevin 10/Rx/1244M
    Roselynn Rx/10/1108M
    L2
    Andrea 115#/10/68Rx
    Essence 115#/10/60Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    12pm
    L1
    Roarke 10/10/–
    Brian T. Rx/Rx/1278M
    Nicole Rx/Rx/923M
    Tina H. Rx/8/1068M
    Skylar 10/Rx/1208M
    Bryan 10/10/1261M
    Wendi 10/Rx/857M
    Ray C/C/958M
    CFOS Briley 27:45Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    4pm
    L1
    Joanna 10/6/1015M
    Mark D. 10/Rx/1120M
    Cami 10/10/1160M
    Warren Rx/Rx/1295M
    Jill 10/10/920M
    Jimmy Rx/Rx/1184M
    Sarai 10/10/834M
    Morgen 4/C/1005M
    Severen Rx/8/1053M
    Tyler B. 10/6/1094M
    Sonya 2/10/990M
    Pat Rx/Rx/49 cal A/D
    Tasha Rx/Rx/1144M
    Chris B. Rx/Rx/1215M
    L2
    Trapp 185#/Rx/90Rx
    Blake 245#/10/91Rx
    Jeff W. 235#/Rx/87Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    5pm
    L1
    Alberto Rx/5/1251M
    Oscar 10/10/1000M
    Tim R. Rx/7/1100M
    Nat 10/5/979M
    Mark 10/C/1196M
    Will 10/Rx/1278M
    Steve-O Rx/Rx/1382M 95#
    Jean 7/8/931M
    L2
    Heather 195#/Rx/91Rx
    Terry 195#/Rx/95Rx
    Drew 235#/Rx/68Rx
    Milly 65#/5/67Rx
    Kayli 125#/Rx/100Rx
    CFOS
    Monica S. 27:42
    Carrie 30:23Rx
    Jeria 39:35Rx

    Reply
  • Teshina DeBoer 22 Mar ’17

    6pm
    L1
    Mike 10/C/1079M
    Marisa mod/Rx/1186M
    Brent Rx/Rx/1490M
    Joe 10/Rx/1201M
    CFOS Shelly 30:39

    Reply

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