Thank you to all who came to the Thanksgiving workout yesterday!
Regular class schedule all day today.
Level 1
EMOM for 10 Minutes
1 Power Clean and Push Jerk *AHAP
+
AMRAP in 20 Minutes
200M Run (=2 reps)
20 KB Swings 53/35#
10 Burpee Box Jumps 20″
Post load and total reps.
Level 2
E3MOM for 15 Minutes
5 Overhead Squats *AHAP
5 False Grip Strict Ring Pull Ups
+
AMRAP in 15 Minutes
12 Calories Airdyne
8 KB Swings 70/53#
4 Muscle Ups (W=2)
Post load and total reps.
Barbell Club
10 Sets (AHAP)
3 Position Clean: 1 High Hang Clean + 1 Hang Clean (above the knee) + 1 Clean (floor) *All 3 full squats
+
4 Sets
25 GHD Sit Ups
25 GHD Hip Extensions
Post load.
Crossfit Old School
10 x 20 Calorie Row
Rest 1 Minute between each
+
10 x 200M Run
Rest 1 Minute between each
Post total time, including rest.
5:15
L1
Rob 170#/155 Rx
Paul 175#/182 Rx
L2
Dalton 155#/93 Rx
BBC
Tyler H. 125#
Cathy 85#
Barbara 90#
8am
L1
Chris B. 205#/161Rx
Serena 110#/177Rx
Jeff M. 165#/111Rx
L2
JoJo 225#/164Rx
Andrea 85#/87 (bar m/u’s)
9am
L1
Tina 105#/160
Jim 115# push jerk/174
Linda 90#/159Rx
Briley 125#/161Rx
Lisa 135#/187Rx
Steve-O 195#/188Rx
L2 Jeff 205#/116Rx
12pm
L1
Milly 165#PCL PR/186Rx
Julia 130#/129
Court 165#PR/192Rx
Lauren W. 105#/185Rx
Steven 115#/108
Tasha 115#/170Rx
Essence 115#/180Rx
L2
Jake 145#/109Rx
Jeff W. 145#/144Rx
5:00
L1
Kennedy 65#/160 Rx
Jill 80#/158
Elizabeth 95#/162 Rx
Mark 155#/128 Rx
Drew 235# PR/171 Rx
Joe V. 205#/151 Rx
L2
Shane 135#/40
BBC
Jake 205#
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