Workout: Wednesday 07/05/2017

Level 1

Take 12 minutes to find 3RM for Bench Press
+
E2MOM for 16 minutes
1st 2 minutes: 20 Double Unders / 8 Burpees
2nd 2 minutes: 7 Thrusters 95#/65# / 7 Pull Ups
Post load and Rx or rounds completed.
Extra Credit:
3 Rounds
15 GHD Sit Ups
1:00 D-Ball Hold 150#/100#

Level 2

Take 12 minutes to find 3RM for Front Squat
+
10 Rounds
10/6 Calories on Assault Bike
10 Toes To Bar
1 Gasser
Post load and time.
Extra Credit:
3 Rounds
15 GHD Sit Ups
1:00 D-Ball Hold 150#/100#

CrossFit Old School

5 Rounds
10 Deck Squat to Plate Burpee 25#/15#
20 Wall Jumps (1 foot above standing reach)
30 Squats
40 Double Unders
Post time.

6 comments

  • Paul 5 Jul ’17

    5:15
    L1
    Carolyn 95# PR/C
    Mike S. 150#/4/4 mod
    Rob 155#/-
    Paul 200#/Rx
    L2
    Barbara 105#/26:15 Rx
    Rob -/39:24 Rx
    CF O S
    Michael 28:18 Rx

    Reply
  • Paul 5 Jul ’17

    8AM
    CFOS
    Amanda 27:11
    Walt 26:32

    (AM
    L1
    Tina 85#/Rx
    Laurie 95#/C

    Reply
  • Paul 5 Jul ’17

    Noon
    L1
    Susan 80/Rx EC
    Brian T. 205#/Rx EC
    Darin 135#/C

    Reply
  • Paul 5 Jul ’17

    4PM
    L1
    Delilah 80#/4
    Dylan 195#/Rx
    Monica S 85#/Rx
    Moegen 75#/C
    Jimmy 225#/Rx
    Sami 75#/4
    Ira 185#/–
    L2
    Trapp 215#/20:00Rx
    Ira –/28:52
    Nik 275#/22:10Rx
    Chris B 295#/29:56Rx

    Reply
  • Paul 5 Jul ’17

    5:00
    L1
    Ashliegh 65#/C
    Lauren 95#/Rx
    Oscar 205#/C
    Jessica 75#/C
    Elizabeth 80#/Rx
    Bake 165#/C
    Jeria 90#/C
    Vegard 145#/4
    Mark 185#/C
    Kennedy 65#/C
    L2
    Milly 155#/25:22 Rx
    Linda 110#/29:04
    Terry 195#/21:07 Rx
    Steve-O 255#/21:45 Rx
    CF O S
    Bear 51:16 Rx

    Reply
  • Paul 5 Jul ’17

    6:00
    L1
    Nicole L. 110# PR/C
    Shane 165#/Rx
    L2
    Gary 175#/28:10 Rx
    CF O S
    Carrie 37:14 Rx
    Shelly 33:06

    Reply

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