Workout: Wednesday 07/12/2017

Level 1

E2MOM for 16 minutes
1st 2 minutes: 10 Single Leg KB Deadlifts 5/5 *AHAP
2nd 2 minutes: 8/4 Strict Pull Ups / 10/6 Ring Dips
+
3 Rounds
Max reps at each exercise for 1 minutes.
Rest 1 minute between rounds.
Squats
Double Unders
Box Jumps 20″
Hand to Hand KB Swings 53#/35#
V-Ups
Post KB load and rep total.

Level 2

E2MOM for 16 minutes
1st 2 minutes: 6 Back Squats *AHAP w/last 2 reps having a 3 second pause at the bottom.
2nd 2 minutes: 1 Legless Rope Climb 15′
+
AMRAP in 10 minutes.
5 Deadlifts 275#/185#
10 Hand Release Push Ups
25 Unbroken Double Unders w/Zeus Rope
– Rest 3 minutes –
AMRAP in 10 minutes
10 Weighted GHD Sit Ups 20#/14#
25 Wall Ball
10 Broad Jumps 6′
Post load and rep total for each.

CrossFit Old School

AMRAP in 25 minutes
400m Run
30 Sit Ups
30 Squats
30 Skater Plyos 4′ (R+L=1)
Post rounds and reps.

7 comments

  • Paul 12 Jul ’17

    5:15
    L1
    Lauren 35#/302
    Jennifer 26#/328 RX
    Josh 35#/296
    Mike S. 35#/273
    Paul 53#/438 Rx
    L2
    Milly 125#/154 / 90 Rx all
    Jake 205#/200 Rx/-
    CF O S
    Barbara 3+13 Skaters Rx
    New Guy 3+20 Skaters Rx

    Reply
  • Tyler Rodems 12 Jul ’17

    8am
    L1
    Shannon 26#/ 303 Rx
    Travis 44#/ 465 singles
    Felica 26#/ 532 Rx
    Michael 44#/ 341 Rx
    CFOS
    Tim S. 3 Rx
    Walt 3+ 8 S/U Rx
    Andrea 3+ 9 Skaters Rx

    Reply
  • Tyler Rodems 12 Jul ’17

    9am
    L1
    Laurie 18#/ 522 singles
    Anthony 35#/ 501 singles
    Kennedy 26#/ 605 singles
    Kristen 18#/ 480 singles

    Reply
  • Tyler Rodems 12 Jul ’17

    12pm
    L1
    Tina H. 35#/ 453 Rx
    Nicole 35#/ 392 Rx
    Sam 44#/ 385 Rx
    Susan 35#/ 333 Rx Zeus
    Monica 35#/ 276 MOD
    Ray 35#/ 505 singles

    Reply
  • Tyler Rodems 12 Jul ’17

    4pm
    L1
    Lisa 53#/ 483 Rx
    Warren 44#/ 405# Rx
    Cami 35#/ 297
    Vegard 53#/ 540 singles
    Mike 53#/ 419 singles
    Ed A. 53#/ 515 Rx
    CFOS
    Morgen 2+ 24 Sq Rx
    Chris B. 3+ 3 skaters Rx
    Sonya 3+ Row Rx
    Linda 4 Rx
    L2
    Heather 185#/ 213 (205# DL) / 145 Rx All
    Trapp 195#/ 240/ 132 Rx All

    Reply
  • Tyler Rodems 12 Jul ’17

    5pm
    L1
    Mark 35#/ 526 Singles
    Elizabeth 18#/ 465 singles
    Joanna 26#/ 435 singles
    Cowboy 44#/ 510 singles
    Steven 35#/ 222 singles
    Delilah 26#/ 278 singles
    CFOS
    Terry 3+ 11 squats ( GHD S/U) Rx

    Reply
  • Tyler Rodems 12 Jul ’17

    6pm
    L1
    Marissa 35#/ 438 Rx
    Shane 26#/ 332 Rx
    Tommy 35#/ 459 singles
    Katie 18#/ 442 singles
    Oscar 35#/ 602 singles
    CFOS
    Gary 4+ run Rx
    Sloane 4 Rx
    Maddie 3+17 Skaters Rx
    Shelly 3 +run Rx

    Reply

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