Workout: Wednesday 09/13/2017

Level 1

EMOM for 10 minutes
Odd minutes: 5 Bench Press *AHAP
Even minutes: 10 Russian KB Swings 70#/53#
+
1000m Row
10 Body Weight Back Squats
750m Row
15 BW Back Squats
500m Row
20 BW Back Squats
Post loads and time.

Level 2

EMOM for 10 minutes
2 Overhead Squats *AHAP
+
5 Rounds
20/15 Calories on Assault Bike
15 GHD Sit Ups
5 TGU’s 53#/44#
Post load and time.

CrossFit Old School

10 Rounds
20 Double Unders
7 Power Snatch 75#/55#
7 Overhead Squats
7 Burpees
Post time.

7 comments

  • Paul 13 Sep ’17

    5:15
    L1
    Carolyn 85#/105# 19:45
    Rob 135#/115# PP 25:50
    L2
    Barbara 90# PR/29:45 RX
    Milly 95#/27:16 Rx
    CF O S
    Monica 30:45 Rx
    Michael 28:51 Rx
    Paul 25:58 Rx

    Reply
  • Tyler Rodems 13 Sep ’17

    8am
    L1
    Tim S. 165#/ 185#/ 20:07
    Stroup 205#/ 185#/ 16:57 Rx
    Laurie 75#/75#/ 20:23
    April 80#/ 100#/ 24:35
    L2
    Briley 95#/ 21:47 26#
    CFOS
    Jill 37:02

    Reply
  • Tyler Rodems 13 Sep ’17

    9am
    L1
    Felica 65#/ 120#/ 26:22 Rx
    Nicole 85#/ 115#/ 19:07
    Steven 95#/ 125#/ 21:50
    CFOS
    Tina 25:52 Rx

    Reply
  • Tyler Rodems 13 Sep ’17

    12pm
    L1
    Tina H. 85#/ 125# 19:38 Rx
    Nicole 85#/ 115# 19:14
    Sam 185#/ 155# 19:45
    Brian T. 185#/ 217# 19:40 Rx
    Nico 145#/ 115# 18:45
    Court 165#/ 155# 19:55
    Ray 195#/ 135# 19:36
    JoJo 165#/ 165# 13:05 Rx
    Moses 165#/ 190# 22:16
    Steve-O 175#/ 185# 14:50 Rx
    Adrian 125#/ 185# 22:30

    Reply
  • Tyler Rodems 13 Sep ’17

    4pm
    L1
    Rachel 45#/45# 18:27
    Clarissa 45#/45# 18:01
    Jimmy 135#/ 135# 17:40
    Scotty 185#/ 205# 20:00 (minus 20 squats)
    Noah Pushups/ 18:14 45#
    Pat 185#/ 175# 21:04 Rx
    Sonya 55#/ 55# 20:16
    Nicole 110#/ 200# 29:50 Rx
    Jacob 65#/ 75# 21:30
    L2
    Trapp 160#/ 18:09 Rx
    Jeff W. 165#/ 22:38 Rx
    CFOS
    Chris B. 23:03 Rx

    Reply
  • Tyler Rodems 13 Sep ’17

    5pm
    L1
    Jeria 85#/ 105# 21:18
    Mark 135#/ 115# 24:01
    Elizabeth 70#/ 85# 22:25
    Ira 135#/ 275# 34:04 Rx
    Vegard 155#/ 155# 20:30
    CFOS
    Morgen 18:45 1/2

    Reply
  • Tyler Rodems 13 Sep ’17

    6pm
    L1
    Delilah 75#/75# 21:22
    Warren 195# PR/ 220# 25:31 Rx
    Lisa 115#/ 155# 17:35 Rx
    Joe 145#/ 225# 16:30 Rx
    Gary 135#/ 165# 17:32 Rx
    Sloane –/ 135# 15:23 Rx

    Reply

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