Workout: Friday 04/14/2017

Announcements:
We will be closed on Easter Sunday, April 16th.

We will be holding an Olympic Weightlifting class on Mondays and Wednesdays at 6pm. Coach Terry will be leading it and it is open to all levels. Starts this Monday, April 17th!

Level 1

Partner Workout

3 Rounds
200M Farmer’s Walk 2@53#/2@35#
Max Reps Burpee Pull Ups
+
3 Rounds
300M Row
Max Reps Wall Ball 20#@10’/14#@9′
+
3 Rounds
75 Double Unders
Max Reps GHD Sit Ups

*Example: Partner A walks while Partner B does max reps. Then switch. Once both partners have completed the walk and burpee pull ups that is one round.

Post time and total number of reps for each.

Level 2

Partner Workout

10 Minutes to Establish 5RM Front Squat
*Both partners…score is highest load for each person added together
Rest 2 Minutes
AMRAP in 10 Minutes
4 Low Sled Pushes 90#
10 Muscle Ups
Rest 2 Minutes
AMRAP in 10 Minutes
Max Reps DBall Cleans 150/100#

Post load and total reps for each.

Crossfit Old School

21-18-15-12-9 Reps of
Calorie Row
Wall Ball 20#@10’/14#@9′
Toes to Bar
Box Jumps 20″

Post time.

5 comments

  • Paul 14 Apr ’17

    5:15
    L1
    Rob / Chris F. 40:20 73 Rx/120 Rx/177
    James Rx/ Michael 40:40 101 / 125/108
    Cathy / Rose 44:32 58/100/121 Rx all
    Serena / Tyler F. H. 39:05 77/125/117 Rx all
    Mike D. / Paul Rx 37:34 85/110/120
    JoJo 37:34 51 Rx/100/135 Rx
    L2
    Jake / Tim D. 470#/45/46 Rx all
    Amadi / Milly 310#20/34 Rx all
    CF O S
    Vince 23:24

    Reply
  • Milly 14 Apr ’17

    Thanks for the rx all paul. But we just rx the first and last part. One day someone will get their mu back. 🙄Hahaha.

    Reply
  • Teshina DeBoer 14 Apr ’17

    8 and 9 am
    L1
    Lisa 32:58Rx
    Tina 35:00Rx
    Felica 39:37Rx
    *Each did alone: 10 burpee pull ups x 3, 25 WB x 3, 20 GHD x 3

    Reply
  • Teshina DeBoer 14 Apr ’17

    12pm
    L1
    Dalton Rx/Monica 34:50/100Rx/143Rx/129
    Brian T./Sam 37:38Rx/85/140/95
    Roarke/Moises 42:00/74/111/158
    Court 37:38 mod
    L2
    Liz/Dave M. Rx 315#/39/53
    Blake/Tyler Rx/JoJo 520#, 345#DL (JoJo)/3+3 sleds (15 M/U’s + 6 sleds)/89

    Reply
  • Paul 14 Apr ’17

    5PM
    Tyler B/Severen 46:54Rx 94/110/134
    Jean/Chris B
    ElizabethRx/Mark 44:57 54/110/83
    Sloane/Gary 35:27 75/165/122 Rx all
    Elsa/Lauren WRx/41:12 69/141/158
    Clara/Joe V 43:48 84/174/264
    Andrea/Scotty 34:49 75/169/79 Rx all
    L2
    Maddie/Maddie 160#/24/20 Rx all
    Trapp/Terry 410#/56/35 Rx all
    Ira/Brent Rx 490#/22/40Rx
    CFOS
    Drew 24:38Rx 24″
    Carrie 23:12Rx
    Morgen 22:55 15’s
    Jeria 32:07Rx
    Nik 20:09Rx 30″

    Reply

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