Workout: Thursday 06/22/2017

Level 1

EMOM for 10 minutes
2 Back Squats *AHAP
+
3 Rounds
30 Double Unders
10 Alternating DB Snatches 50#/35#
10 Burpees Over DB
– Rest 3 minutes –
3 Rounds
200m Run
10 Power Cleans 115#/75#
10 Pull Ups
Post load and time.

Extra Credit:
3 Sets
20 Laces to Laces 14#/10#
20 Russian Twists
20 Supine Side Bends (R+L=1)

Level 2

EMOM for 10 minutes
3 Deadlifts *AHAP
+
1200m Run
50 Front Squats 95#/65#
800m Run Run
50 Overhead Squats
600m Run
Post load and time.

CrossFit Old School

1 Mile Run
+
3 Rounds
30 Russian KB Swings 53#/35#
20 Deck Squats 25#/15#
10 Pull Ups
Post time.

7 comments

  • Paul 22 Jun ’17

    5:15
    L1
    Brian 275#/14:52 Rx EC
    James 195#/16:09 Rx EC
    Craig 260#/21:20 Rx
    Carolyn 155# PR/23:15 EC
    Chris F. 225# PR/24:04 Rx
    Michael 235#/18:05 Rx EC
    Barbara 135# PR/19:15 Rx EC
    MOses 245#/20:02 Rx
    Paul 245#/13:08 Rx EC

    Reply
  • Paul 22 Jun ’17

    8:00
    L1
    Shannon -/27:41 Rx
    Erica 105#/31:02
    Rob 120# Pess/-
    L2
    Heather 275#/23:34 Rx row
    CF O S
    Rob 35:00 Rx

    Reply
  • Paul 22 Jun ’17

    9:00
    L1
    Joelle 95#/18:56
    Madison 120#/15:19 Rx
    Kennedy 120#/14:25
    Tina 160#/17:41 Rx
    Anthony 155#/21:46
    L2
    Sloane 175# Sq/21:07 Rx

    Reply
  • Joe 22 Jun ’17

    12:00
    L1
    Travis 225#/21:26
    Susan 105#/17:29 Rx
    Felica 135#/14:31 Rx
    Tina H. 135#/15:59 Rx
    Nicole 135#/17:26 Rx

    Reply
  • Paul 22 Jun ’17

    4:00
    L1
    Nicole L. 220# PR/21:20 EC
    Severen 155#/16:50 Rx
    Tyler B. 135#/21:54
    Mark B. 205#/18:50
    Cowboy 175#/13:48
    Christina 185#/22:10 Rx
    Cami 155#/17:12 EC
    Dub 265#/17:05 Rx EC
    Dylan 265#/17:52 Mod.
    Tiffany 100#/16:12
    Dean 265#/18:00
    Adrian 225#/23:52
    Pat 235#/18:10 Rx EC
    Chris B. 365#/15:54 Rx
    L2
    Ira 385#/37:22 Rx
    Jeff W. 315#/34:10 Rx
    CF O S
    Sonya 33:53 Rx

    Reply
  • Paul 22 Jun ’17

    5PM
    L1
    Morgen 130#PR/19:34
    Monica S 125#/19:35 mod
    Jeff J 205#/26:55
    Linds 175#/15:03Rx
    Milly –/11:50Rx

    Reply
  • Paul 22 Jun ’17

    6:00
    L1
    Rick 285#/21:02 Rx
    Clark 145#/21:08
    Joe V. 345#/19:22
    Lisa 200# PR/14:06 RX
    Delilah 105#/19:52

    Reply

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