Workout: Monday 04/16/2018

Congratulations to Coach Joe’s winning team!  The CFEC 2018 Open Competition Champions!

 

Level 1

EMOM for 10 minutes
3 Thrusters   *AHAP
+
21 – 15 – 9
Deadlifts  225#/135#
Burpees Over Bar
+
1 Mile Run
Post load, time and mile time.

 

Level 2

E2MOM for 10 minutes
5 Back Squats  *AHA
+
AMRAP in 5 minutes
100 Double Unders (Buy In)
10 Pistols
5 Burpees
– Rest 3 minutes –
AMRAP in 5 minutes
100 Double Unders (Buy In)
20 KB Swings  53#/35#
10 Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
100 Double Unders (Buy In)
10 HSPU’s
10 Alternating DB Snatches  50#/35#
Post load and rep total for each.

 

CrossFit Old School

5 Rounds
250m Row
15 Calories on Assault Bike
20 Russian KB Swings  53#/35#
10 Burpees
Post time.

By | 2018-04-16T01:08:29+00:00 April 16th, 2018|Uncategorized|

8 Comments

  1. Paul April 16, 2018 at 2:20 pm - Reply

    5:15
    L 1
    Malissa 55#/11:56/12:03 Rx
    Diana 105#/6:59/8:13 Rx all
    Carolyn 85# BP PR/13:17/8:36
    Andria 85#/9:48/7:55 Rx all
    Barbara 85#/9:42/8:07 Rx all
    Chris F. 160#/12:44/7:44 Rx all
    Rob 105#/13:18/8:03 Rx
    James 145#/9:58/9:11 w/wv Rx all

    L 2
    Lauren 185#/60/60/44 Rx all
    Brian K. 225#/48/75/45 Rx all

  2. Tyler Rodems April 16, 2018 at 4:49 pm - Reply

    8am
    L1
    Tim S. 145#/12:06/ 9:13 Rx All
    Travis 125#/ 13:!4/10:35 Rx All
    Linda 80#/9:40/ 8:23 Rx All
    Walt 135#/9:52/8:34 (row) Rx All
    L2
    Milly –/30 Rx/–/–
    Maddie –/ 50 Rx/–/–
    CFOS
    Tina 27:55 Rx
    Jeff S. 22:12 Rx
    Ed 18:47 Rx

  3. Tyler Rodems April 16, 2018 at 5:06 pm - Reply

    9am
    L1
    Lisa 125#/5:41/ 7:20 Rx All
    Amanda 65#/10:20/ 9:05 Rx All
    Nicole H. 65#/11:05/ 8:00 Rx All
    Ahmad 135#/12:22/ 8:18 Rx
    Michael 105#/9:17/ 7:42 Rx
    Brian T. 165#/11:15/ 7:20 Rx All
    Ed 45#/ 10:47/ 10:47 Rx

  4. Tyler Rodems April 16, 2018 at 8:40 pm - Reply

    12pm
    L1
    Tina H. 105#/6:48/7:55 Rx All
    Nicole 85#/8:00/7:57 Rx All
    Nacho 115#/ 16:47/10:30 Rx
    Sam 145#/7:52/7:49 Rx All
    L2
    Susan 105#/20/65/25 Rx All
    Dalton 280#/89/80/30 Rx All

  5. Tyler Rodems April 17, 2018 at 1:54 am - Reply

    4pm
    L1
    Clarissa 55#/14:37/10:15 Rx
    Kelsey 75#/ 13:30/ 9:05 Rx
    Mason 145#/ 17:42/ 9:40 Rx All
    Court 140#/11:44/ 6:20 Rx All
    Cowboy 75#/11:35/10:00 Rx
    Katie 65#/13:31/8:53 Rx
    Elizabeth 75#/16:52/11:42 Rx All
    Jimmy 155#/10:46/10:50 Rx All
    Pat 135#/11:00/9:07
    Bryan 145#/ 11:32/9:05 Rx All
    L2
    Trapp 225#/71/50/42 Rx All
    Jeff W. 275#/60/77/69 Rx All
    Amadi 205#/67/80/23 Rx All
    Lindsey 190#/75/42/34 Rx All
    Tyler B. 175#/34/54/3 Rx All
    Chris B. 315#/45/50/37 Rx All
    CFOS
    Dylan 24:23 Rx

  6. Tyler Rodems April 17, 2018 at 1:58 am - Reply

    5pm
    L1
    Nick 95#/14:30/10:40 Rx
    Hannah 55#/14:30/10:40 Rx
    Newman 175#/6:26 / 15:29 (2.5 miles)
    Beverly 35#/9:40/9:33
    Jeria 75#/9:59/8:22 Rx All
    Gerret 115#/11:59/7:10 Rx All
    Trapp 150#/–/–
    L2
    Dave M. 295#/49/90/60
    Maddie –/ –/67/75 Rx All

  7. Tyler Rodems April 17, 2018 at 2:01 am - Reply

    6pm
    L1
    Joe V. 155#/10:00/8:42 Rx All
    Mark 95#/12:20/10:28 Rx
    Clara 70#/11:41 /10:48 Rx
    Andrea 35#/10:49/9:50 Rx
    Marisa 115#/6:11/7:40 Rx All
    L2
    Steve-O 275#/64/60/30 Rx All
    Gary 195#/60/72/16 Rx All
    Sloane 185#/45/76/20 Rx All

  8. Tyler Rodems April 17, 2018 at 2:01 am - Reply

    6pm
    CFOS
    Tasha 28:12 Rx

Leave A Comment