Workout: Tuesday 02/21/2017

Level 1

5 Rounds
250m Row
5 Back Squats 185#/125#
+
EMOM for 12 minutes
1 Power Snatch + 1 Hang Power Snatch *AHAP
Post time and load.

Level 2

10 Rounds
10 Wall Ball 30#/20# @ 9′
5 Box Jumps 30″/24″
+
EMOM for 12 minutes
1 Hang Squat Snatch + 1 Squat Snatch *AHAP
Post time and load.

CrossFit Old School

3 Rounds
800m Run
50 Sit Ups
50 Squats
50 Russian KB Swings 53#/35#
Post time.

Workout: Monday 02/20/2017

Level 1

E2MOM for 24 minutes
1st 2 minutes: 5 Unbroken Hang Power Cleans 155#/105# / 10 Burpees
2nd 2 minutes: 200m Run / 5 Front Squats 155#/105#
3rd 2 minutes: 10 DB High Carry Walking Lunges 35#/25# / 10 DB Push Press / 10 High Carry Walking Lunges
Post Rx or intervals completed.

Level 2

3 Rounds
30 Unbroken Double Unders w/Zeus Rope
15 KB Swings Right Arm 53#/44#
15 KB Swings Left Arm
5 Pull Up Complex ( 1 Kipping Pull Up / 1 CTB Pull Up / 1 Bar Muscle Up
+
30 TGU’s 53#/44#
Post time.

CrossFit Old School

5 Rounds
25 Doble Unders
20 Med Ball Cleans 20# / 14#
15 Toes to Bar
10 Burpees
Post time.

Workout: Saturday 02/18/2017

Don’t forget to sign up for CFEC’s Open workout competition. $10 gets you in and the winning team gets all the money. The draft will be this Wednesday, so, sign ups will end Tuesday night.

21 – 15 – 9
Calorie Row
Thrusters 95#/65#
Pull Ups
– Rest 3 minutes –
50 Double Unders
5 Burpees
40 Double Unders
10 Burpees
30 Double Unders
15 Burpees
20 Double Unders
20 Burpees
– Rest 3 minutes –
21 – 16 – 9
SDLHP
GHD Sit Ups
Post time minus 6 minutes.

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