Workout: Wednesday 12/04/2013

Level 1
Overhead Squat  2,2,2,2
AMRAP in 15 minutes of:
20 Wall Ball  20#/14#
90 ft. Sprint  = 1 Rep
20 Double Unders
90 ft. Sprint
Post load and rep total.





Level 2
2 Mile Run
30 Clean and Jerks  135#93#
1 Mile Run
Post time.





Level 2X
50 Weighted Pull Uos  35#/20#
50 Weighted Bar Dips   35#/20#
Post time.





CrossFit Old School
3 Rounds
500m Row
20 DB Hang Squat Cleans  35#/25#
20 Bozx Jumps  20″
Post time.

By |2013-12-03T20:43:12+00:00December 3rd, 2013|Daily Workout|


  1. Paul December 4, 2013 at 6:48 am - Reply

    5:15 am
    Mark K. -/228
    Craig 75#/237
    Adam 105#/210 Rx
    Dax 45#/209 Rx
    Peter 32:13 Rx
    Newman 32:13 Rx 50 Reps
    CF OS
    Julia 16:57 Rx
    Dawn 16:25 Rx
    Rob M. 19:13 Rx

  2. Teshina DeBoer December 4, 2013 at 9:09 am - Reply

    Walt 150#/251Rx
    Sarah B. 93#PR/315
    Felica 63#PR/252Rx
    CFOS Sabrina 24:57Rx

  3. Teshina DeBoer December 4, 2013 at 10:07 am - Reply

    Deborah 73#/170Rx
    Marlette 30#/252
    Carla 73#/168
    Kaitlin 78#/262Rx
    Tanner 155#/294Rx
    Carly 78#/210
    L2 Ruthie 45:15 63#

  4. juliacruz December 4, 2013 at 10:32 am - Reply

    Nice squat, Baby!

  5. Paul December 4, 2013 at 11:09 am - Reply

    Court 75# PR/169 Rx
    Tina 39:33 Rx
    John W. 35:12 Rx

  6. Teshina DeBoer December 4, 2013 at 1:04 pm - Reply

    Brian T. 155#/177Rx
    Emily 48#/181 (10 min)
    Jeff J. 135#/211Rx
    Sam 80#/210
    Eric Mc. 95#/210

  7. Teshina DeBoer December 4, 2013 at 6:52 pm - Reply

    Christa 15#/253
    Donna 15#/252
    Chris B. 135#PR/293Rx
    Jimmy 45#/225Rx
    Mark L. 55#/169Rx
    Paul M. 185#/–
    Shane 75#PR/216
    Perry 100#/272Rx
    Briley 145#/393Rx
    Pat 75#/215Rx
    Chris F. 85#PR/293
    Michael 105#/173
    Mike W. 135#/281Rx
    Andria T.63#/252
    Kristi 78#/293Rx
    Andrea 83#/335Rx
    Bernardo 165#PR/315Rx
    Kyle 28:40Rx
    Ruby 38:00
    Brent 29:19Rx
    Aaron T. 37:49Rx
    Chad 39:52Rx
    Lindsey 39:55Rx
    Steve-O 29:30Rx
    Jake 41:29Rx
    Ed M. 34:05Rx
    Sarah 15:05Rx
    Kat 18:54Rx
    Ed A. 13:58Rx
    Paul M. 18:12Rx
    L2X Aaron T. 16:05Rx

  8. Teshina DeBoer December 4, 2013 at 7:13 pm - Reply

    Sue 33#/210
    Angela 78#/230
    Milly 103#PR/307Rx
    Curtis 105#/210
    Jessica K. 83#/277
    L2 Anthony 39:00Rx
    CFOS Shelly 23:40Rx

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