Workout: Wednesday 04/19/2017

Level 1

100 Sit Ups
+
20 Back Squats 205#/115#
+
3 Rounds
400m Run
5 Wall Walks
+
20 Deadlifts 225#/125#
+
100 Sit Ups
Post time.

Level 2

5 Sets
15 Calories on Airdyne
20 Russian KB Swings 70#/53#
15 Ring Dips
20 GHD Sit Ups
Rest 4 minutes between sets
Post time minus 16 minutes.
Effort should be 85% – 90% each set.

CrossFit Old School

3 Rounds
250m Row
30 Overhead Squats 75#/55#
20 Push Press
30 Bent Over Rows (Hand Release)
20 Burpees
Post time.

7 comments

  • Paul 19 Apr ’17

    5:15
    L1
    Rob 38:15
    Mike D. 33:35
    Michael 34:43
    Mike S. 34:13
    Tyler F.H. 33:50
    Delilah 31:49
    James 33:47
    Amadi 24:13 Rx 125#/155#
    Milly 24:13 Rx 125#/155#
    Bryan 38:38
    Paul 30:41 Rx
    L2
    JoJo 14:30 Rx
    CF O S
    Diana 25:26

    Reply
  • Tyler Rodems 19 Apr ’17

    8am
    Stroup 24:20 Rx
    Tim S. 28:51 Rx
    Briley 21:27 Rx
    Travis 34:24
    CFOS
    Jill 43:03

    Reply
  • Tyler Rodems 19 Apr ’17

    9am
    Tina 24:32
    Felica 33:21 Rx
    Amanda 29:29
    Roselyn 28:15
    Andrea 25:51 Rx 135# DL
    Joelle 36:01

    Reply
  • Tyler Rodems 19 Apr ’17

    Noon
    Susan 35:22 Rx
    Nicole 30:28 Rx
    Brian T. 28:58 Rx 225# BS/DL
    JoJo 20:12 MOD
    Court 21:04 MOD
    Steve-O 22:22 Rx 225# BS/DL
    Ed M. 26:00 MOD

    Reply
  • Tyler Rodems 19 Apr ’17

    4pm
    L1
    Mark D. 30:00 Rx
    Joanna 37:23
    Cami 26:37 Rx
    Sonya 29:21
    Jimmy 25:49
    Cowboy 35:45
    L2
    Vince 24:30
    Cathy 25:10
    Chris B. 27:57 Rx
    Blake 34:00 Rx
    Jeff W. 20:05 Rx
    Trapp 14:22 Rx
    Nik 18:21 Rx

    Reply
  • Tyler Rodems 19 Apr ’17

    5pm
    Sami 20:26
    Elsa 20:55
    Steven 38:16
    Serena 27:54 Rx
    Morgen 41:56
    Mark 33:33
    Elizabeth 34:38 Rx
    Linda 23:50
    Ira 49:02 Rx 225#
    Monica 28:38 Rx
    Lauren 22:45 Rx
    Will 25:43 Rx
    Mike 36:24 Rx
    Moses 45:41
    L2
    Drew 18:34
    Dave M. ?
    Terry 20:30 Rx

    Reply
  • Tyler Rodems 19 Apr ’17

    6pm
    L1
    Sloane 18:05 Rx
    Aaron 37:00
    Maddie 19:57 Rx
    Carrie M. 28:27 Rx
    Marissa 19:38
    Gary 23:22 Rx
    Joe 26:00 Rx
    Clara 31:29
    L2
    Dalton 22:59 Rx

    Reply

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