Workout: Wednesday 07/26/2017

Level 1

5 Rounds
350m Row
30 Double Unders
30 Russian KB Swings 53#/35#
+
1 Mile Run
Post time.

Level 2

1 Mile Run X 3
Rest 4 minutes between each effort.
Post each mile time.

CrossFit Old School

50 – 40- 30 – 20 – 10
Sit Ups
Double Unders
Goblet Squats 35#/26#
Push Press 45#/35#
Post time.

Workout: Tuesday 07/25/2017

Level 1

EMOM for 16 minutes
Odd minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk *AHAP
Even minutes: 5 Weighted Push Ups *AHAP
+
50 Floor Press 95#/65#
50 Squats
50 Deadlifts
50 Squats
600m Run
50 Squats
50 Deadlifts
50 Squats
50 Floor Press
Post loads and time.

Level 2

EMOM for 16 minutes
Odd minutes: 5 Back Squats *AHAP
Even minutes: 10 Toes Thru Rings
+
100 Pull Ups
80 GHD Sit Ups
60 Pistols
40 Calorie Row
20 Shoulder to Overhead 155#/105#
Post load and time.

CrossFit Old School

800m Run
+
7 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
800m Run
Post time.

Workout: Monday 07/24/2017

Level 1

E3MOM for 12 minutes
5 Thrusters 115#/75#
15 Pull Ups
250m Row
– Rest 3 minutes –
E3MOM for 12 minutes
200m Run
10 Overhead Squats 95#/65#
10 Burpees Over Bar
– Rest 3 minutes –
AMRAP in 6 minutes
10 KB Clean and Jerk Right Arm 53#/35#
10 KB Clean and Jerk Left Arm
20 Toe to Bar
Post Rx or Rounds completed and rep total.

Level 2

10 Rounds
60′ Sled Push 135#/90#
20 Russian KB Swings 70#/53#
+
5 – 10 – 15 – 20 – 25 – 30 – 35
Unbroken Double Unders w/Zeus
Post time for each.

CrossFit Old School

5 Rounds
10 Burpees
30 Double Unders
+
50 GHD Sit Ups
50 GHD Hip Extensions
+
3 Rounds
200m Run
250m Row
Post time.

Copyright © Crossfit East County 2016