Workout: Monday 01/07/2019

Level 1

12 – 9 – 6 – 3
Squat Cleans  95#/65#
Burpees Over Bar
Pull Ups
+
20 Floor Press  115#/75#
+
800m Run
+
3 – 6 – 9- 12
X4 Double Unders
SDLHP  95#/65#
Toes to Bar
Post time.

 

Level 2

AMRAP in 10 minutes
400m Run (Buy In)
3 HSPU’s
1 Pegboard  Climb
3 Burpees to 6″ Target
– Rest 3 minutes –
AMRAP in 10 minutes
100 Double Under  (Buy In)
15 Flip Squats  53#/44#
2 Bar Muscle Ups
– Rest 3 minutes-
AMRAP in 10 minutes
30 Calorie Row
30 Alternating DB Snatches  50#/35#
Post rep total for each.

 

CrossFit Old School

5 Rounds
10 KB Deadlifts  2 @ 35#/2 @ 26#
10 Double KB Russian Swings
10 KB Front Squats
10 KB Push Press
10 Push Ups
+
5 Rounds
30 Sit Ups
10 Toes to Bar
1:00 Plank Hold
Post time.

By |2019-01-07T04:06:05+00:00January 7th, 2019|Uncategorized|

6 Comments

  1. Paul January 7, 2019 at 3:34 pm - Reply

    5:15
    L 1
    Bryan 31:51
    Diana 26:55 Rx
    Ronnie 30:00
    Chris F 32:34 Rx
    Mark T. 41:01
    Tyler H. 35:22
    Stroup 46:49 Rx
    Lauren 22:46
    Adam 33:58

    CF O S
    Paul 29:36

  2. Paul January 7, 2019 at 4:56 pm - Reply

    8:00
    L 1
    Walt 30:50 Rx
    Ed 23:45 Rx
    Aaron S. 29:04 Rx
    Beverly 31:31 Rx

    CF O S
    Linda 32:47
    Jim 32:45

  3. Paul January 7, 2019 at 9:03 pm - Reply

    Noon
    L 1
    Audrey 35:30
    Nacho 32:41
    Sam 29:06 Rx
    Darin 37:41 Rx
    Tina H. 24:37 Rx
    Nicole 31:19 Rx
    Susan 28:41
    Brian 20:27 Oops!
    Newman 23:37 Oops!

  4. james January 8, 2019 at 3:05 am - Reply

    4 PM

    L1
    Haley 29:54
    Kelsey 34:05
    Pat 29:30 Rx
    Chris 23:04 Rx
    Scott M 27:16 Rx
    Ira 30:04
    Emily 20:23 Rx
    Nicole S 29:15
    Severen 34:31 Rx
    Cami 37:48
    Warren 26:10 Rx
    Jimmy 30:23 Rx

    L2

    Brian K 59/85/157 RX
    Jake 38/91/120 Rx
    Trapp 63/81/141 Rx
    Amadi 14/83/152 Rx
    Tyler 31/51/78 Rx
    Jeff W 53/91/160 Rx

  5. James January 8, 2019 at 3:08 am - Reply

    5 PM

    Andy 27:04
    Vince 31:19 Rx
    Morgen 40:39
    Milly 19:32 Rx
    Shannon 39:55
    Shane 30:28 Rx
    Cathy 34:31 Rx
    Blake 21:40 Rx
    Garrett 27:44 Rx
    Vagard 29:37 Rx

    L2

    Terry 52/68/150 Rx

  6. James January 8, 2019 at 3:11 am - Reply

    6 PM

    Pam 30:40
    Sloane 19:45 Rx
    Gary 24:06 Rx
    Mark 35:13
    Elizabeth 34:
    Joe V 25:20
    Dave M 22:33 Rx
    Jr 33:46
    Clara 29:55
    Dylan P 38:42
    Andrea P 35:47

    CFOS

    Shelly 40:10

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