Level 1
E3MOM for 15 minutes
3 Reps of Barbell Complex:
1 Power Snatch
2 Hang Power Snatches
2 Overhead Squats * Each rep should be done unbroken. AHAP in good form.
+
4 Rounds
200m Run
20 KB Swings 53#/35#
1 – 5 Burpee/Push Up Ladder *5 Burpees per round, but add 1 Push Up per rep.
Post load and time.
Level 2
Partner Workout
“Tailpipe 2.0”
3 Rounds
P1 20 Calories on Airdyne
P2 KB Front Rack Hold 2 @ 53#/2 @ 35@
Switch
+
20 Rope Climbs
200′ Handstand Walks
* One person works at a time.
+
400m Partner Carry
* Partition work as desired. Piggy Back or Fireman Carry only.
CrossFit Old School
100 Double Unders
100 Sit Ups
100 Russian KB Swings 53#/35#
100 Squats
100 Sit Ups
100 Double Unders
Post time.
5:15
L1
Carolyn 45#/14:02
Barbara 65#/11:40 Rx
Lindsey 65#/-
Bryan 65#/11:40
James 95#/11:23 Rx
Chris F. 100# BS/13:28 Rx
Amadi 90#/-
Mike D. 65# BS/10:35
Rob 95#/-
Paul 105#/10:55 Rx
L2
JoJo 33:35 Rx
CF O S
Rose 32:24 RX
Diana 28:18 RX
Dax 23:40
Kolten 23:00
Newman 24:10
Lindsey 16:02 Rx
Amadi 16:08 Rx
Rob 32:25 RX
8am
L1
Jill 35#/ 15:18
Michael 95#/ 13:55 Rx
Tim S. 195#/ 12:48 Rx
Shannon 45#/ 14:57 RX
CFOS
Linda 21:59
Walt 25:00 MOD
9am
L1
Lisa 90#/ 13:01 Rx
Mike 85#/ 14:53
Nico 65#/ 16:40
CFOS
Amber 23:20
Tina 18:28 Rx
Anthony 23:30
April 25:22
Bernice 32:40
Monica 15:22 Rx
Scotty 23:02 Rx
Barbara 25:40 Rx
12pm
L1
Felica 55#/ –
Susan 65#/ –
Steve-O 135#/ –
Ray 75#/ 14:58 Rx
Darin 65#/ 18:01 Rx
Sam 95#/ 11:21 Rx
CFOS
Felica 18:18 Rx
Susan 18:33 Rx
Steve-O 23:59 Rx
4pm
L1
Cami 55#/ 13:43 Rx
Sarai 35#/ 16:00
Irma 25#/ 17:00
Warren 85#/ 13:18 Rx
Pat 75#/ 11:40 Rx
Dylan 115#/ 12:05 Rx
L2
Jeff W. 21:35 Rx
CFOS
Tyler 15:11 Rx
5pm
L1
Mark D. 75#/16:25 Rx
Joanna 65#/ 14:23 Rx
Lauren 65#/ 11:45 Rx
Moses 45#/ 16:45 Rx
Adrian 65#/ 16:15 Rx
Josh 75#/ 16:05 Rx
Jeria 45#/ 17:30 Rx
Chris B. 105#/ 10:55 Rx 62#
Cowboy 65#/14:03 Rx
Nicole 65#/ 14:48
Steven 75#/ 18:00
Elizabeth 55#/ 14:30 Rx
Terry 105#/ 9:10 Rx
Andrea 65#/ 12:16 44#
Jr 95#/ 11:10 Rx
Monica – / 12:54 Rx
L2
Nik/ Trapp 24:24 Rx
Milly/ Jennifer 30:54
CFOS
Sami 17:04 Rx
Sonya 31:30 Rx
Carrie M. 33:40 Rx
6pm
L1
Gary 75#/ 10:48 Rx
Marissa 65#/ 9:33 Rx
Clark 65#/ 11:26
Will 135#/ 10:13 Rx
Delilah 35#/ 14:28
Mark 75#/ 17:05 Rx
L2
Dalton 28:46 Rx 1/2
CFOS
Ed A. 15:18 Rx
Vince 19:54 Rx
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