Wokout: Thursday 08/17/2017

Level 1

1200m Run
+
3 Rounds
50 Double Unders
30 Russian KB Swings 53#/35#
25 Goblet Squats
20 KB SDLHP
+
1200m Run
Post time.

Level 2

350m Row Sprints X 6
Rest 1:30 after each effort.
+
600m Farmer’s Walk 2 @ 70#/2 @ 53#
Post fastest/slowest splits and time.

CrossFit Old School

“Cindy”
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds plus reps.

Workout: Wednesday 08/16/2017

Level 1

EMOM for 12 minutes
Odd minutes: 1 Squat Clean + 1 Jerk *AHAP
Even minutes: 10 GHD Sit Ups
+
5 Rounds
Max reps at each exercise in :30 seconds
Push Press 75#/55#
Med Ball Overhead Split Squat Jumps (R+L=1) 20#/14#
Hang Power Snatch
Wall Ball
Squat Thrusts
Knees to Elbows
Rest 1 minute
Post load and rep total.

Level 2

75 Unbroken Double Unders X 3
* Every time you break, you’ll complete 3 Pegboard Climbs.
+
10 Rounds
12 Wall Ball 30#/20# @ 9′
25′ Handstand Walks
Post time with Pegboard climbs completed and time.

CrossFit Old School

“JT”
21 – 15 – 9
HSPU’s
Ring Dips
Push Ups
Post time.

Workout: Tuesday 08/15/2017

Level 1

EMOM for 10 minutes
3 Thrusters 75#/55#
+
800m Run
1000m Row
20 Burpees
600m Run
750m Row
15 Burpees
400m Run
500m Row
10 Burpess
Post Rx or rounds completed and time.

Level 2

EMOM for 10 minutes
3 Thrusters 135#/95#
+
4 Rounds
20 KB High/Low Carry Walking Lunges 2 @ 53#/2 @ 35#
* One KB held Overhead and one KB held Front Rack.
20/15 Push Ups
20 Box Jumps 24″/20″
Post Rx or rounds completed and time.

CrossFit Old School

200 Squats
150 Sit Ups
200 Walking Lunges
150 Sit Ups
1 Mile Run
Post time.

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