Workout: Wednesday: 06/21/2017

Level 1

5 minute time cap X 3
12 Thrusters 95#/65#
12 Squat Thrust Box Jump Overs 20″
20 Sit Ups
20/15 Calorie Row
Post Rx or rounds completed.

Extra Credit:
50 GHD Sit Ups
50 GHD Hip Extensions

Level 2

AMRAP in 12 minutes
1 Rope Climb
20 Goblet Squats 70#/53#
20′ Handstand Walk
– Rest 3 minutes –
AMRAP in 12 minutes
60′ Sled Push 135#/90#
20 Alternating Pistols
20 KB Deadlifts 2 @ 70#/ 2 @ 53#
– Rest 3 minutes –
AMRAP in 12 minutes
100 Double Unders
15 HSPU’s
Post rounds plus reps completed for each.

CrossFit Old School

5 Rounds
30 Double Unders
25 Med Ball Cleans 20#/14#
10 Burpees
Post time.

7 comments

  • Paul 21 Jun ’17

    5:15
    L1
    James Rx EC
    Michael C EC
    Craig 2 EC
    Mike S. C
    Rob 2
    Paul 2
    L2
    Jennifer 2/2/1+4 HS Rx
    Milly 3+8’/3+2 pis/3 Rx all
    Lindsey 3+1 RC/2+11 pis/3+24 d/u Rx all
    Jake 3+9?/3/4+10? Rx all
    CF O S
    Diana –
    Claudia 23:45 Rx
    Michael 22:20 Rx

    Reply
  • Tyler Rodems 21 Jun ’17

    8am
    L1
    Travis 1
    Shannon C (EC )
    Joelle 1 (EC)
    Tonya C

    Reply
  • Tyler Rodems 21 Jun ’17

    9am
    L1
    Felica Rx
    Anthony C (EC)
    Lisa Rx (EC)
    Steven C
    CFOS
    Amanda 20:29
    Tina 18:23 Rx
    Roselyn 17:26 Rx

    Reply
  • Tyler Rodems 21 Jun ’17

    12pm
    L1
    Tina H. Rx EC
    Nicole Rx EC
    JoJo Rx EC
    Kennedy C
    Madison C EC
    Steve-O Rx EC
    Brian T. Rx
    Andrea Rx EC
    L2
    Dave M. 4+ 20 Gob Sq/ -/ –
    CFOS
    Sonya 31:28 ( 4 Rds)

    Reply
  • Paul 21 Jun ’17

    4:00
    L1
    Cami C
    Warren 1
    Chris B. Rx
    Dylan C
    Pat C EC
    Mark B. C
    Ira C
    CF O S
    Jim 23:33 Rx
    Linda 22:19 Rx
    Sami 18:55 Rx
    Elsa 18:40

    Reply
  • Paul 21 Jun ’17

    5:00
    L1
    Joanna C
    Cowboy C
    Vegard C
    Blake C
    Will C
    Morgen C
    L2
    Heather 4/3+10 pis Rx/3+2 HSPU
    CF O S
    Jimmy 21:33 Rx

    Reply
  • Tina 21 Jun ’17

    6PM
    L1
    Rick 1
    Katie C
    Jr Rx
    Nicole L 1
    Marisa Rx

    CFOS
    Sloane 13:42Rx
    Gary 14:03Rx

    Reply

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