Workout: Saturday 07/15/2017

HAPPY BIRTHDAY, TINA!

4 Rounds:
10 Deadlifts 185#/125#
100m Sprint
+
4 Rounds:
20 Box Jumps 20″
10 Toes to Bar
+
4 Rounds:
30 Jumping Lunges 1=1
10 Burpee Pullups
+
10 60′ Sled Pushes 135#/90# to be performed anytime during the workout

Post Time

Workout: Friday 07/14/2017

Level 1

EMOM for 12 minutes
Odd minutes: 5 Push Press *AHAP
Even minutes: 10 Alternating Pistols 5/5
+
AMRAP in 15 minutes
200m Run
10 Power Cleans 115#/75#
20 Squats
20 Lateral Bar Jumps (R+L=1)
Post load and rep total.

Level 2

EMOM for 12 minutes
Odd minutes: 2/1 Strict Muscle Ups
Even minutes: 30′ Handstand Walks
+
AMRAP in 15 minutes
20 Pistols
5 Tires Flips
2 Pegboard Climbs
Post rep totals.

CrossFit Old School

1000m Row
30 Push Jerks 115#/75#
750m Row
25 Push Press 95#/65#
500m Row
20 Press 75#/55#
Post time.

Workout: Thursday 07/13/2017

Level 1

1 Mile Run
+
4 Rounds
25 Wall Ball 20#/14#
10 Pull Ups
+
1 Mile Run
Post time.

Level 2

1 Mile Run
+
4 Rounds
10 Power Snatch 135#/95#
10 Burpee Box Jump Overs 24″/20″
+
1 Mile Run
Post time.

CrossFit Old School

“Fran”
21 – 15 – 9
Thrusters 95#/65#
Pull Ups
Post time.

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