Workout: Monday 02/11/2019

Level 1

3 minute time cap.
2 Rounds
5 DB Thrusters  35#/25#
10 Box Jump Overs   20″*with 2 hands on box
3 minute time cap.
2 Rounds
7 DB Thrusters
10 Box Jump Overs
3 minute time cap
2 Rounds
9 DB Thrusters
10 Box Jump Overs
Then…
Back Squat   5 X 5  75% to 80% of 1RM
Post Rx or rounds completed and load.

 

Level 2

10 Bar Muscle Ups
20 HSPU’s
30 Pistols
40 Russian KB Swings  70#/53#
30 Burpees
20 GHD Sit Ups
10 Ring Muscle Ups
Then…
400m Run
10 Deadlifts  275#/185#
400m Run
10 Power Cleans  205#/135#
400m Run
10 Overhead Squats  155#/105#
Post time for each.

 

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
X 3 Double Unders
Push Press  75#/55#
Front Rack Lunge Steps
Sit Ups
Post time.

By |2019-02-11T00:53:50+00:00February 11th, 2019|Uncategorized|

7 Comments

  1. Paul February 11, 2019 at 3:06 pm - Reply

    5:15
    L 1
    Bryan 6Rx/225#
    Chris F. 6 Rx/200#
    Tim S. 6 Rx/195#

    L 2
    Amadi 17:35/9:10 Rx

    CF O S
    Rose 34:35
    Diana 27:01 Rx
    Rob 34:19
    Paul 31:45 Rx

  2. Tyler Rodems February 11, 2019 at 6:03 pm - Reply

    8am
    L1
    Lisa Rx/185#
    Sam S. Rx/185#
    Dylan Rx/215#
    CFOS
    Ed A. 18:00 Rx
    Linda 24:31 Rx
    L2
    Maddie 10:29 Rx/9:06 Rx

  3. Tyler Rodems February 11, 2019 at 6:04 pm - Reply

    9am
    L1
    Tina Rx/ 135#
    Nicole H. C/ 125#
    Sloane Rx/ 175#
    Maddie Rx/ —
    CFOS
    Laurie 24:20
    Sonya 27:38

  4. Tyler Rodems February 11, 2019 at 9:15 pm - Reply

    12pm
    L1
    Darin Rx/135#
    Brian T. Rx/205#
    Morgen 3/95#
    Sam Rx/175#
    Antonio Rx/115#
    Nacho 2/165#
    CFOS
    Emily 14:28 Rx
    L2
    Beverly 30:08/ 19:46 Rx

  5. James February 12, 2019 at 3:04 am - Reply

    4PM

    L1
    Jimmy 6 RX/ 225#
    Kelsey 6 RX/135#
    Tim 6 RX/155#
    Rob 6Rx/175#

    L2
    Trapp 9:21RX/16:34RX
    Jake 12:57RX/18:45RX
    Brian K 13:58RX/13:39 RX
    Dave M 16:49RX/-
    Jeff 11:24RX/25:17RX
    Zack 8:23RX/9:54RX

    CFOS
    Scott 17:25 RX
    Tina 14:56 RX
    Nicole 20:09 RX
    Maddie 12:09 RX
    13:30 RX

  6. James February 12, 2019 at 3:08 am - Reply

    5PM

    L1
    Andy 6RX/95#
    Shannon 6C/95#
    Blake 6RX/195#
    Nicole L 6C/85#
    Tommy 6RX/125#
    Dave N 6RX/175#

    L2
    Tyler B 17:46RX/21:26 RX

    CFOS
    Vince 19:41
    Chris B 18:20 RX
    Warren 19:18 RX
    Cami 21:11

  7. James February 12, 2019 at 3:15 am - Reply

    6PM

    L1
    Yasmine 6C/85#
    Mark 6C/135#
    Elizabeth 6RX/135#
    William 6RX/-
    Joe 6RX/225#
    Will 6RX/225#
    JR 6RX/195#
    Clara 6C/85#
    Andrea 6C/55#
    Kate 6C/80#

    CFOS
    Marisa 15:06 RX

Leave A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.