Workout: Friday 11/30/2018

Level 1

20 Thrusters  95#/65#
100 Double Unders
15 Thrusters  115#/75#
75 Double Unders
10 Thrusters  135#/95#
50 Double Unders
+
Overhead Squat  3,3,3,3,3
Post time and load.

 

Level 2

EMOM for 10 minutes
1 Squat Clean and Split Jerk  *AHAP
+
EMOM for 10 minutes
2 Turkish Get Ups   *AHAP
+
AMRAP in 7 minutes
3 Reps of Bear Complex:   115#/85#
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press = 1 rep
10 Bar Facing Burpees
Post loads and rep total.

 

CrossFit Old School

3 Rounds
500m Row
25 Thrusters  45#/35#
10 Burpees
+
3 Rounds
20 Alternating DB Snatches  35#/25#
10 Box Jumps  20″
20 KB Deadlifts   70#/53#
Post time.

By |2018-11-30T02:26:06+00:00November 30th, 2018|Uncategorized|

5 Comments

  1. Paul November 30, 2018 at 3:12 pm - Reply

    5:15
    L 2
    Amadi 160#/26#/31 Rx
    Adam 165#/53#/39 Rx
    Brian K. 205#/62#/53 Rx

    CF O S
    Rob 36:47 Rx
    Rosa 34:40
    Cathy 29:24
    Vince 26:11 Rx

  2. Paul November 30, 2018 at 4:51 pm - Reply

    8:00
    L 1
    Sam S. 13:28 Rx/115#
    Ed 8:56 Rx/135#
    Amanda 11:03/55#

    CF O S
    Tina 28:29 Rx

  3. CFEC Staff November 30, 2018 at 6:11 pm - Reply

    9AM
    L1
    Ryan 9:54Rx/155#
    Lisa 7:58Rx/125#
    CFOS
    Lauren 25:00
    Laurie 27:07
    Jennifer 29:29
    Marisa 20:51Rx
    William 24:19Rx

  4. CFEC Staff December 1, 2018 at 12:06 am - Reply

    NOON
    L1
    Morgen 16:34/65#
    Sam 15:08Rx/115#
    Darin 20:06/115#
    Brian 10:44Rx/145#

  5. CFEC Staff December 1, 2018 at 2:10 am - Reply

    5PM
    L1
    Tyler B 9:27Rx/125#
    Vegard 20:19Rx/115#
    Garrett 21:47Rx/115#
    Will 9:54Rx/45#
    Severen 16:28Rx/125#
    Clara 14:53/55#
    Dylan P 29:00/45#
    Andrea P 15:11/55#
    Jimmy 8:45
    Sloane 8:52Rx
    Maddie 6:06Rx
    Joe V 14:33
    Blake 11:40Rx/65#
    L2
    Trapp 210#/80#/64Rx
    Chris B 225#/70#/52Rx
    Nik 245#/53#/26Rx
    CFOS
    Jean 25:48Rx
    Jeria 33:21Rx
    Tommy 36:08Rx
    Briley 23:50Rx
    Ryan 21:20Rx

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