Workout: Monday 09/18/2-17

Congratulations to all the CFEC athletes who competed this past weekend in the SoCal Fitness Classic and the Rock The Bay Triathlon. Making all your hard work pay off.

Level 1

EMOM for 10 minutes
Odd minutes: 6 Alternating Pistols
Even minutes: 3 Handstand Push Ups
+
600m Run
1 Rope Climb 15′
5 Burpees
400m Run
1 Rope Climb
10 Burpees
200m Run
1 Rope Climb
15 Burpees
Post time.

Level 2

EMOM for 10 minutes
1 Snatch
+
3 Rounds
100m Back Rack Barbell Carry 185#/125#
30 GHD Sit Ups
30 Push Ups
Post load and time.

CrossFit Old School

3 Rounds
1000m Row
100 Double Unders
30 Calories on Assault Bike
Post time.

By | 2017-09-17T14:53:54+00:00 September 17th, 2017|Daily Workout|

8 Comments

  1. Paul September 18, 2017 at 7:16 am - Reply

    5:15
    L1
    Rose 16:01 RX
    Carolyn 12:58
    Barbara 10:38 Rx
    Chris F. 10:07
    James 9:27 RX
    Vince 13:35 Rx
    Rob 14:48
    Mike D. 9:30 Rx
    Paul 10:51 Rx
    L2
    Cathy 22:40

  2. Tyler Rodems September 18, 2017 at 8:49 am - Reply

    8am
    L1
    Michael 11:47 Rx
    Tim S. 12:24 Rx
    Stroup 11:31 Rx
    Travis 17:39
    L2
    Briley –/ 21:41 Rx
    Ed 155#/ 17:27 Rx
    CFOS
    Michael 30:56 Rx

  3. Tyler Rodems September 18, 2017 at 3:48 pm - Reply

    9:00
    L1
    Nicole H. 13:00
    Farrah 12:00
    Felica 12:11 Rx
    Kale 10:58 RX
    Anthony 13:30
    Lisa 14:27 RX
    CF O S
    Tina 35:24 Rx

  4. Tyler Rodems September 18, 2017 at 3:50 pm - Reply

    Noon
    Tina H. 11:21 Rx
    Nicole 11:32
    Nacho 16:00
    Sam 10:04
    Adrian 12:58
    Moses 12:47

  5. Tyler Rodems September 18, 2017 at 6:48 pm - Reply

    4pm
    L1
    Rachel 13:50
    Clarissa 13:50
    Warren 14:22 Rx
    Jimmy 10:03 Rx
    Dylan 11:55 Rx
    Trapp 8:25 Rx Legless
    Pat 19:15
    Darin 14:55 Rx
    CFOS
    Scotty 31:20 Rx

  6. Tyler Rodems September 18, 2017 at 6:50 pm - Reply

    5pm
    L1
    Jeff W. 7:40 Rx
    Blake 10:50 Rx
    Vegard 11:38 Rx
    Monica 10:26 Rx
    Marisa 8:55 Rx
    Cameron 10:40 Rx
    Garret 12:56 Rx
    Ira 22:09 Rx
    Severen 9:49 Rx
    Jeria 13:48
    Jennifer 13:09 Rx
    Joelle 11:44
    Noah 12:15
    Steven 20:31
    Tyler B. 12:01 Rx
    CFOS
    Tommy 41:00
    Joe 38:00
    Sonya 53:00
    L2
    Rachel 45#/ 13:30
    Chris B. 165#/ 13:58 Rx
    Jeff W. 145#/ —
    Ira 225#/ —

  7. Tyler Rodems September 18, 2017 at 6:51 pm - Reply

    6pm
    L1
    Mark 15:21
    Terry 7:06 Rx
    Carrie M. 10:51 Rx
    L2
    Terry 160# PR/ —
    CFOS
    Gary 32:27 (Sit-ups)

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