Workout: Monday 07/03/2017

Reminder: We will only have an 8:00 a.m. class tomorrow, the 4th of July.

Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *AHAP
Even minutes: 6/3 Strict Pull Ups
+
3 Rounds
800m Run
30 Russian KB Swings 53#/35#
20 Goblet Squats
Post load and time.

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats *AHAP
Even minutes: :20 Ring L Sit Holds
+
10 Rounds
60′ Sled Push 135#/90#
5 Burpee Pull Ups
Post load and time.

CrossFit Old School

1 Mile Run
+
50 – 40 – 30 – 20 – 10
Wall Ball 20#/14#
Double Unders
Post time.

7 comments

  • Paul 3 Jul ’17

    5:15
    L1
    Carolyn 105#/20:17 Rx 44@
    Chris F. 175#/19:53 Rx
    Erica 70#/29:06 Rx
    Rose 75#/27:56 Rx
    Rob -/29:17
    Paul 155#/32:39 Rx 1200m X 3
    L2
    Barbara 75#/-
    Rob 120#/-
    CF O S
    Barbara 38:59 Rx

    Reply
  • Paul 3 Jul ’17

    8AM
    L1
    Michael 135#/25:46Rx
    Madison 85#/17:46Rx
    Ed 185#/20:07Rx
    Tina 105#/22:31Rx
    Walt 53#x2 dl/23:15Rx
    Cathy 75#/==
    L2
    Cathy –/21:48

    Reply
  • Paul 3 Jul ’17

    9:00
    L1
    Laurie 65#/35:45 Rx
    Mike S. 145#/28:17
    Heather 165#/16:52 Rx
    Anthony 75#/27:54
    Berenice 75#/37:18 RX

    Reply
  • Paul 3 Jul ’17

    12:00
    L1
    Mike N. 155#/30:51 Rx
    Brian T. 210#/24:52 Rx
    Andrea 115#/21:44 Rx
    Darin 130#/28:28 RX
    Dalton 195#/15:46 Rx

    Reply
  • Paul 3 Jul ’17

    4:00
    L1
    Mark B. 95#/25:14 Rx
    Delilah 75#/25:27 Rx
    Mark 125#/29:02 Rx
    Elizabeth 100#/27:25 Rx
    Nico 75#/29:03
    Lauren 115#/21:54 Rx
    Sonya 65#/25:38
    L2
    Trapp 145#/26:25 Rx B M/U’s
    Jake 135#/26:31 Rx B M/U’s
    Nik 225#/22:43 Rx B M/U’s
    Chris B. 160#/16:08 RX
    Lindsey 125#/26:58 B M/U’s
    Milly 135#/29:00 Rx B M/U’s
    CF O S
    Dylan 23:10 Rx

    Reply
  • Paul 3 Jul ’17

    5:00
    L1
    Ira 245#/-
    Oscar 75#/-
    Blake 115#/26:13 Rx
    Vegard 95#/27:12 Rx
    Monica S. 110#/26:42 Rx
    Jeria 105#/20:28
    Gary 155#/21:25 Rx
    L2
    Terry 165#/15:31 Rx

    Reply
  • Paul 3 Jul ’17

    6:00
    L1
    Steven 95#/23:00
    Susan 85#/27:40 Rx
    Carrie 110#/24:56 RX

    Reply

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