Level 1
AMRAP in 10 minutes
200m Run
15 DB Thrusters 35#/25#
10 Devil’s Press
– Rest 3 minutes –
AMRAP in 10 minutes
250m Row
10 Pyramid Push Ups 4′
* Think Stiff Legged Bear Crawl
15 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 10 minutes
30 Double Unders
30 Russian KB Swings 53#/35#
10 Pull Ups
Post rep total for each.
Level 2
5 Sets
20/15 Calories on Assault Bike
15 Toes to Bar
10 DB Overhead Squats 50#/35# *1 DB
Rest 1 minute between sets.
+
EMOM for 8 minutes
5 Clean and Jerks 135#/95#
+
30 HSPU’s
30 Pistols
Post time minus 4 minutes, Rx or cycles completed and time.
CrossFit Old School
1 Mile Run
+
4 Rounds
25 Med Ball Cleans 20#/14#
20 Sit Ups
15 Pull Ups
10 Burpees
Post time.
5:15
L 1
Mark T. 56 Rx/1075/204 Rx
Amadi 90/1083/365 Rx All
Tim S. 56/821/208 Rx All
Mike D. 54/550/210
Paul 71/920/257 Rx All
CFOS
Rob 35:00 Rx
9AM
L1
Sam S 72/1040/241Rx all
Jennifer 54/650/173
Mary 55/810/210
Mandy 54/1028/246Rx all
Marta 56/818/200
Mike B 60/1075/173Rx all
Antonio 77/1075/277 Rx all
Alex 81/1100/348 Rx all
Lisa F 81/1085/252 Rx all
JoJo 83/1100hspu/385Rx all
CFOS
Cathy 36:51
Vince 35:07
Barb 41:48
Tina 34:50Rx
Sean 29:15
Sonya 44:17
Cami 38:14
Noon
Level 1
Brian- 81/810/197 RX ALL
Eric- 8/816/186 RX ALL
Michelle- 81/1075/204
Lisa- 81/86/270 RX ALL
Hannah- 81/825/210
Julie- 83/827/281
Lisa C- 44/820/240
CFOS
Kila- 22:23 RX
4:00
L 1
Trapp 37/1075/200 Rx All
Mike R. 54/785/210 Rx All
Cowboy 58/815/180 Rx All
Baron 54/810/140
Jason 56/550/135 Rx All
Jack 44/808/289 Rx All
Dylan 46/820/240 Rx All
Doug 54/490/200
Jimmy 44 Rx/945/200 Rx
Pat 44/822/234
Clarissa 58/812 Rx/143
L 2
BK 14:29/Rx/3:52 Rx All
Jake 16:09/Rx/1:59 Rx All
Jeff 13:56/Rx/2:06 Rx All
Ira 18:42/6/2:26
Tyler 18:37 Rx/6/4:59 Rx
CFOS
Sara 33:03 Rx
Warren 37:11 Rx
5PM
L1
Susan 50/971/312 Rx all
Robert 68Rx/826Rx/210
Blake 81/1091Rx/264Rx
Kristine 64/965/250 Rx all
Chris 81Rx/110Rx/150
CFOS
Mark 35:18
Baron 31:32
6PM
L1
Justin 68/1100/285 Rx all
Dean 54Rx/825Rx/140
Scott
Erica S 54/825/200 Rx all
Gary 66/1210/270 Rx all
CFOS
Kayla 27:57