Level 1
Back Squat 5,5,5,5,5
+
AMRAP in 12 Min
20 Goblet Squats 53/35#
20 KB Swings
20 Toes to Bar
Post load and total reps.
Level 2
2000M Row
+
5 Rounds
7 Front Squats 185/123#
9 HSPU
16 Ball Slams 30/25#
Post time.
Level 2X
EMOM for 20 Min
1 Power Clean + 1 Hang Power Clean + 1 Clean + 1 Jerk
*Work up to as heavy as possible
+
5×5 Weighted Strict Pull Ups and Dips
Post loads.
CF Old School
AMRAP in 20 Min
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
Post total reps.
Thank you to those who participated in and volunteered to help at the Crossfit workout portion of the 5K race yesterday! Congratulations to Dawn who came in 2nd place.
Congrats to Dawn who placed 2nd (!!) since I didn’t complete the entire workout before I crossed the finish line. 🙂 She earned it, Dawn rules!
The event was SOOO fun and it was particularly amazing to see people on the sidelines gaping in awe as they watched cross fitters workout. GO CFEC! 🙂
5:15
L1
Cathy 93#/167 Rx
Gaby 103#/170 Rx
Maria 107 #/140
Ray 225#/106 Rx
Shiloh 123#/180 Rx
Mark K. 145#/120
Rob M. 185# PR/130 Rx
Eric P. 225#/173 Rx
Jennifer 43#/111
Dawn -/184 Rx
Diana 135 Rx
Paul -/195 Rx
L2
Emily 25:40 113#
Newman 24:39 165#
CF OS
Sean 605 Rx
Rose 337 Rx
8:00
L1
Sabrina 115#/167 Rx
Brad W. 185#/120 Rx
L2
Alex 24:48 83#
CF OS
Kristi 413 Rx
Tyler 360 Rx
Walt 545 Rx
Great pic for today, what a good looking bunch!
9am
L1
Ruthie 95#/117
L2
Monica 28:55 83#
Tina 27:59 83#
Danielle 27:17 83#
Terry 47:58Rx
Sloane 29:59 103#
Heather R. 30:29Rx
L2X Mike Mc. 155#/35# pullups
10am
L1
Tim R. 115#/116
Anthony F. 105#/220
Court 155#/140Rx
Jeff J. 185#/130Rx
Mike Mc. 205#/195Rx
Tina –/175Rx
CFOS Heather R. 390Rx
12PM
L1
Steve 185#/146RX
Sam 153#/116RX
L2
Briley 21:23RX
L2X
Gracia 83#RX
Ed A. 185#RX
Brian T. 165#RX
4pm
L1
Chris B. 315#/182Rx
Jean 155#PR/236
Sonny 245#/189Rx
Yvette 95#/160
Dylan 195#/132
Marlette 300#/360Rx
Laurie S. 113#PR/145
Brian 235#/144Rx
Bear 315#/ 183 Rx
Gabe 250#/ 130
Sonya 83#/ 120 Rx
Susan 93#/ 123 Rx
Andrea 118#/ 190
Chris F. 185# PR/ 167
Angelic 95#/ 140
Pat 225#/ 160 Rx
April 83#/ 178
L2
Chad 32:30 @ 135#/25#
Nik 22:00 Rx
James W. 31:06 @ 165#
I actually got 182rx not 82rx,
5pm
L1
Marco 245#/ 168 Rx
Aileen 88#/ 140
Jill 63#/ 200
Jimmy 275#/ 147 Rx
Danny 45#/ 160
Milly -/ 208 Rx
Brad B. 235#/ 138 Rx
James N. 85#/ 180 Rx
Darla 73#/ 180
Perry 155#/ 148 Rx
Justin 85#/ 155
Irma 63#/ 220
Julia T. 88#/ 188
Jeria 73#/ 140
L2
Dustin 37:54 @ 135#/ 25#
John N. 31:00 @ 155#/ 25#
Ryan 38:04 @ 155#/ 25#
Brent 29:34 @ 165#/ 25#
Aaron T. 34:31 Rx
Mike W. 29:30 115#/ 25#
L2X
Chad 115#/ 20#
Nik 205#/ –
Ira 185#/ –
Bear 175#/ –
CFOS
Dano J. 287 Rx
6pm
L1
Megan 88#/165
Sue 103#/91
L2
Anthony 42:29Rx
Gary 37:50 165#/25#
Dale 29:58Rx
CFOS
Kayli 854Rx
Sloane 665Rx
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