Workout: Monday 03/11/2019

Level 1

2000m Row
*Every 500m’s do 5 Thrusters  75#/55# and 5 Pull Ups
Then..
Deadlift 3,3,3,3,3
*AHAP
Post time and load.

 

Level 2

7 Rounds
15 Russian KB Swings  70#/53#
1:00 KB Front Rack Hold  [email protected] 53#/2 @ 35#
5 Burpee penalty for every break of the FR Holds
– Rest 5 minutes –
5 Rounds
5 KB Deadlifts Right Arm  53#/35#
5 KB Clean and Jerks Right Arm
5 KB Snatches Right Arm
5 KB Front Squats
5 KB Deadlifts Left Arm
5 KB Clean and Jerks Left Arm
5 KB Snatches Left Arm
5 KB Front Squats
Post time minus 5 minutes.

 

CrossFit Old School

1200m Run
+
3 Rounds
10 Hang Power Clean 95#/65#
10 Front Squats
20 GHD Sit Ups
+
800m Run
+
3 Rounds
25 Double Unders
5 Burpee Pull Ups
+
600m Run
Post time.

By |2019-03-11T00:46:35+00:00March 11th, 2019|Uncategorized|

6 Comments

  1. Paul March 11, 2019 at 1:18 pm - Reply

    5:15
    L 1
    Chris F. 12:26 Rx/300#
    Newman 10:31 Rx /225#
    Cathy 15:29 Rx/185#
    Rob 13:57/245#
    Tim S. 11:29 Rx/300#

    CF O S
    Diana 26:36
    Paul 36:14 Rx. 1200 X 3

  2. Tyler Rodems March 11, 2019 at 5:32 pm - Reply

    9am
    L1
    Amanda 16:33 Rx/ 165#
    Lisa 11:57 Rx/315#
    L2
    Jeff W. 37:59 Rx
    CFOS
    Walt 32:12 Rx
    Tina 32:40 Rx
    Sonya 43:52
    Jennifer 43:37
    William 28:17

  3. Tyler Rodems March 11, 2019 at 7:57 pm - Reply

    12pm
    L1
    JoJo 9:52 Rx/ 275#
    Brian T. 10:20 Rx/ 325#
    Sam 11:47 Rx/ —
    Antonio 14:19 Rx/ 160#
    Audrey 15:30/125#
    Sarai 16:30 Rx/180#
    Aileen 15:58 Rx/ 205#
    Morgen 19:00/105#
    Dalton 11:33 Rx/ 345#
    Susan 14:09 mod/ 105#
    CFOS
    Sam S. 25:32 Rx
    Tina H. 28:54 Rx
    Nicole 29:54 Rx
    Ed A. 28:02 Rx
    Emily 24:54 Rx

  4. James March 12, 2019 at 12:58 am - Reply

    4 PM
    L1
    James 10:03 Rx/315#
    Jimmy 11:30 @96# Rx/295#
    Kelsey 17:32 Rx/175#
    Patrick 12:42 Rx/225#
    Chris B 11:14 @95# Rx/385#
    Shannon 19:05/125#
    Trapp 10:49 Rx/275#
    Severen 11:40 Rx/225#
    Dave M 10:57 @95# Rx/

    L2
    Bear 42:45 Rx

    CFOS
    Brian K 29:10 Rx 1200×3

  5. James March 12, 2019 at 1:57 am - Reply

    5PM
    L1
    Blake 11:46Rx/335#
    Pam 18:14/115#
    Monica 14:33Rx/165#
    Rachel 15:08/85#
    Rob 14:32Rx/285#
    Antim 18:00Rx/195#
    Nicole L 15:08Rx/225#
    Linda 12:35Rx/165#

    L2
    Warren 36:12 Mod

    CFOS
    Milly 28:20 Rx

  6. James March 12, 2019 at 2:13 am - Reply

    6PM
    L1
    Kate 15:16 Rx/145#
    Mark 13:49Rx/305# PR
    Elizabeth 13:51Rx/175 #
    Will 11:28 Rx/315 #
    Ira 16:44Rx/405#
    JR 11:59 Rx/-

    L2
    Sloane 34:46 Rx
    Gary 46:03 Rx

Leave A Comment

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