Level 1
“La Mesa Workout”
:45 Work / :15 Transition
3 Rounds at each Triplet not for rep count.
3 Rounds
Assault Bike
Russian KB Swings 53#/35#
Squat Thrusts
– Rest 2 minutes –
3 Rounds
Box Jumps 20″
Wall Ball 20#/14#
Laces to Laces
– Rest 2 minutes –
3 Rounds
Row
Plate Out and Ups 25#/15#
Skater Plyos 4′
Post Rx or cycles completed.
Level 2
4 Rounds
600m Run
7 Clean and Jerks 115#/75#
7 Muscle Ups
14 GHD Sit Ups
14 Toes to Bar
21 Double Unders w/Drag Rope
Post time.
CrossFit Old School
5 Rounds
100m Farmer’s Walk 2 @ 35#/25# DB’s
20 DB Deadlifts
15 DB Hang Squat Cleans
10 DB Push Jerks
5 Burpees
200m Run
Post time.
5:15 am
L 1
Rose Rx
Erica S. Rx
Emily W. 2
Andy 2
Paul C
L 2
Rob 39:41
CFOS
Lisa 24:57 Rx
Armando 34:03 Rx
CFOS- Amadi 38:43 echo bike/ run
I’m so bummed I’m missing this workout today!!
9AM
L1
Dylan Rx
Antonio Rx
Marta Rx
Josh Rx
Kristine Rx
Tina 2
Nicole 2
Nacho Rx
Mary Rx
Lisa M C
L2
Erica 43:08
Alex 47:29
CFOS
Walt 29:35
Tonia 27:00
12PM
L1
Kendric Rx
Felisa C
Sonya C
Laurie C
4PM
L1
Nick Rx
Pat Rx
L2
Tim K 34:55
Jimmy 33:27
Jake 39:43Rx
Trapp 35:54Rx
JoJo 27:14Rx
Jr. 33:23
Ira 49:54
CFOS
Chris 31:32Rx
Sara 33:35Rx
Luke 30:37Rx
5PM
L1
Jason 43:20
Nicole 38:40
Kila 28:00Rx
6PM
L1
Gary Rx
Dean Rx
Justin Rx
Kayla Rx
Andrea C
Jess C
Max C
CFOS
Jess M 29:05
Jeff P 25:49 Rx