Level I
100 Rope Jumps
15 DB Press 35#/25#
100 Rope Jumps
20 DB Push Press
100 Rope Jumps
25 DB Push Jerks
100 Rope Jumps
25 DB Deadlifts
100 Rope Jumps
20 DB Squat Cleans
100 Rope Jumps
15 DB Thrusters
Post time.
Level II
Conditioning
“Nate”
AMRAP in 20 Minutes of:
2 Muscle Ups
4 HSPU’s
8 KB Swings 70#/53#
Post rounds and reps.
Strength
Snatch Balance 3,3,2,2,1,1
Front Squat 5 X 3
20 GHD Hip Extensions X 4
Post loads and Rx or not.
5:15am
LI
Rose 23:43 Rx
Laurie 21:21 Rx
Berenice 29:26
Grace 22:14
Andrea 24:42
Francisco 24:41 Rx
8am
L1
Ally 21:57
Michaela 20:42
L2
Dusty 3+1
Dano 3+5
Scott 12Rx
Anniken 6+1Rx
Walt 8Rx
Monica 6+3
Amy 7
Sabrina 4+7
Chad 9Rx
Strength: David K. 155#/155#
Congratulations to Amy who got her first muscle-ups after the workout! You are amazing!!
Two words: Awesome!
9am
Level I
Tina 19:07Rx
Erin 21:46
Pamela 22:15
Level II
Conditioning
Justin B. 8+5Rx
12pm
Level I
Ja’Rodd 17:56Rx
Christian 21:29Rx
Aimee 18:56
Level II
Strength
Grace 60#/–
5pm
Level I
Sloane 14:02Rx
Kim 14:32Rx
Chris 25:47
Kat 19:00
Jen 22:16
Level II
Conditioning
Briley 8+10Rx
Alex 8+4
Joey 13+1Rx
Michelle 20:15Rx
Level II
Conditioning
Tiffany 9+8Rx
[…] Workout: Friday 10/21/2011 | CrossFit East CountyOct 21, 2011 Workout: Friday 10/21/2011. 21 Oct '11. Level I 100 Rope Jumps 15 DB Press 35 #/25# 100 Rope […]
Its excellent as your other posts :D, thanks for posting.