Workout: Monday 09/11/2017

Level 1

E2MOM for 16 minutes
1st 2 minutes: 3 Front Squats *AHAP / 5 Strict Pull Ups
2nd 2 minutes: 8 DB Shoulder Press Seated on the Floor / 10 GHD Sit Ups
+
AMRAP in 12 minutes of:
200m Run
30 Double Unders
10 Burpees
Post loads and rounds plus reps.

Level 2

EMOM for 10 minutes
1 Squat Clean + 1 Push Jerk
+
EMON for 10 minutes
2 Snatch Grip Behind the Neck Push Jerks
+
3 Rounds
20/15 Calories on Assault Bike
30 Double Unders
10 Burpee Pull Ups
25 Squats
Post loads and time.

CrossFit Old School

5 Rounds
250m Row
20 Med Ball Cleans
10 Pull Ups
20 Overhead Med Ball Walking Lunges
Post time.

7 comments

  • Paul 11 Sep ’17

    5:15
    L1
    Cathy 70#/25#/3+Run
    Chris F. 20%3/40#/2+2 Brp Rx
    Barbara 105#/25#/3+Run Rx
    Rob 155#/40#/2+16 D/U Rx
    Newman 175#/35#/5+1 Brp Rx
    Paul 175#/35#/4+7 Brp Rx
    L2
    Jennifer 115#/85#/17:17
    Amadi 165#/15#/14:49 Rx
    Jake 225#/225#/12:48 Rx Heades
    JoJo 225#/225#/10:17 Rx Kronos
    CF O S
    Rose 37:14 Rx
    Diana 29:13 RX
    Vince 30:14

    Reply
  • Tyler Rodems 11 Sep ’17

    8am
    L1
    Jill 65#/15#/3+ Run
    Michael 135#/25#/ 4+9 Br Rx
    Tim S. 175#/30#/ 4
    Stroup 175#/ 35#/ 4
    Monica 115#/ 20#/ 6 Rx
    Ed 185#/ 35#/ 5 Rx
    Travis 145#/ 335#/ 3+ Run
    April 125#/ 12#/ 3 + Run

    Reply
  • Tyler Rodems 11 Sep ’17

    9am
    L1
    Felica 115#/ 15#/ 5 Rx
    Lisa 175#/ 35#/ 4 Rx
    Amanda 115#/ 12#/ 3+ 6 Burps
    Farrah 45#/ 10#/ 3
    CFOS
    Tina 25:34 Rx
    Nicole 27:18 Rx

    Reply
  • Tyler Rodems 11 Sep ’17

    12pm
    L1
    Tina H. 125#/ 25#/ 4+ 19 D/U Rx
    Nicole 115#/ 15#/ 4 Rx
    JoJo –/ 35#/ 6+ 30 D/U Rx
    Mike S. 165#/ 25#/ 3 Rx
    Dave M. 225#/ 35#/ 5+ 1 Burp Rx
    Frankie 45#/ 12#/ 3
    Nacho 85#/ 20#/ 2+ 7 Burps
    Steve-O 235#/ 40#/ 4+ 1 Burp Rx
    Darin 150#/ 30#/ 3+ 22 D/U Rx
    Sam 155#/ 30#/ 4+ 14 D/U Rx
    Adrian 195#/ 20#/ 3+ 11 D/U Rx
    CFOS
    Monica 29:26 Rx

    Reply
  • Tyler Rodems 11 Sep ’17

    4pm
    L1
    Adam 135#/ 35#/ 3
    Jimmy 135#/ 35#/ 4+3 D/U Rx
    Rachel 65#/ 12#/ 3
    Severen 115#/ 20#/ 3 Rx
    Chris B. 300#/ 50#/ 4+ Run Rx
    Pat 135#? 25#/ 4 Rx
    Zach –/–/ 6+ 10 D/U Rx
    L2
    Trapp 190#/ 205#/ 13:49 Rx Hades
    Jeff W. 215#/ 185#/ 12:00 Rx Kronos

    Reply
  • Tyler Rodems 11 Sep ’17

    5pm
    L1
    Delilah 95#/ 12#/ 4+ 5 D/U Rx
    Morgen 95#/ 12#/ 2+ 2 Burps
    Vegard 135#/ 35#/ 4
    Blake 185#/ 40#/ 4+ Run
    CFOS
    Jeria 31:58 Rx
    L2
    Ira 245#/ 215#/ 12:57
    Steve-O 200#/ 235#/ 12:55 Rx
    Jimmy 226#/ 235#/ 12:56

    Reply
  • Tyler Rodems 11 Sep ’17

    6pm
    L1
    Marisa 125#/ 30#/ 4 Rx
    Nicole 155#/ 30#/ —
    Katie 70#/ 15#/ 4
    Joe 245#/ 60#/ 3+ Run
    Briley 95#/ 12#/ 4+ 1 Burp
    CFOS
    Carrie M. 20:57 Rx
    L2
    Terry 190#/ 175#/ 11:24 Rx

    Reply

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