Workout: Monday 10/22/2018

Level 1

EMOM for 15 minutes
1st minute: 5 Back Squats   *AHAP
2nd minute: 15/8 Push Ups
3rd minute: 10 GHD Sit Ups
+
3 Rounds
400m Run
15 Deadlifts  135#/95#
20 Lateral Bar Jumps  R+L=1
Post load and time.

 

Level 2

EMOM for 10 minutes
1 Power Clean
+ 1 Hang Squat Clean
+ 1 Squat Clean
+ 1 Jerk  *AHAP

+

AMRAP in 20 minutes
50 Double Unders
20 Russian KB Swings  70#/53#
5 Muscle Ups
20 Alternating Pistols
Post load and rep total.

 

CrossFit Old School

5 Rounds
250m Row
25 Double Unders
25 ft. Low Carry DB Walking Lunges  35#/25#
15 DB Push Jerks
25 ft. High Carry DB Walking Lunges
15 DB Front Squats
Post time.

By |2018-10-21T03:37:33+00:00October 21st, 2018|Uncategorized|

7 Comments

  1. Paul October 22, 2018 at 1:43 pm - Reply

    5:15
    L 1
    Rose 55#/20:00 Rx
    Diana 10:44 Rx
    Andria 95#/11:18 Rx
    Cathy 65#/14:26 Rx
    Tyler H. 145#/11:28 Rx
    Rob 145#/17:28 Rx
    Brian K. 275#/8:15 Rx
    James 185#/10:44 Rx
    Bryan 225#/13:17 Rx
    Tim S. 205#/12:18 Rx
    Paul 145#/9:01 Rx

    CF O S
    Lauren 26:41

  2. Garrett Bertsch October 23, 2018 at 1:53 am - Reply

    8AM
    L1
    Travis 155#/17:27 Rx
    Aaron M. 75#
    Beverly 180#/12:05 Rx
    Ed 185#/10:20 Rx
    Walt 155#/12:42
    Linda 105#/11:29 Rx
    Jim 75#/12:10
    Sam S. 205#/10:20 Rx
    Will 215#/12:03 Rx

  3. Garrett Bertsch October 23, 2018 at 1:55 am - Reply

    9AM
    Jeff N. 115#/23:31 Rx
    Amanda 115#/14:48 Rx
    Briley 135#/10:17 Rx
    Sonya 85#/22:55 Rx

    L2
    Lisa 140#/444

    CFOS
    Tina 25:59 Rx
    Jennifer 33:42
    Anthony 27:00

  4. Garrett Bertsch October 23, 2018 at 1:58 am - Reply

    Noon
    L1
    Antim 45#/17:02
    Emily 125#/9:19 Rx
    Darin 165#/11:50 Rx
    Tina H. 125#/10:18 Rx
    Morgen 105#/21:07
    Nacho 205#/10:45 Rx
    Ed M. 95#/15:45
    Brian 225#/9:31 Rx
    Court 165#/10:28 Rx
    Audrey 55#/16:24
    Felicia 105#/9:32 Rx
    Sam 175#/13:30 Rx

    L2
    Maddie 135#/635 Rx

  5. Garrett Bertsch October 23, 2018 at 2:01 am - Reply

    4PM
    Cowboy 135#/13:09 Rx
    Pat 175#/12:44
    Jimmy 215#/13:27 Rx
    Tim 135#/17:33 Rx
    Baron 135#
    Scott 215#/15:38 Rx
    Rob 160#/16:11 Rx
    Seria 115#/18:14 Rx
    Tommy 175#/18:37 Rx
    Freddy 155#/15:42 Rx
    Kelsey 120#/14:10 Rx

    L2
    Jeff 205#/620 Rx
    Jake 205#/450
    Beverly 115#/269
    Trapp 185#/594 Rx
    Nik 215#/444 Rx

  6. Garrett Bertsch October 23, 2018 at 2:04 am - Reply

    5PM
    L1
    Joe V. 235#/14:20 Rx
    Jeria 125#/12:52 Rx
    Garrett 175#/10:07 Rx
    Severen 145#/8:44 Rx
    Jessica 125#/16:35 Rx
    Cami 115#/12:02 Rx
    Hannah 125#/12:39 Rx
    Jean 185#/15:54 Rx
    Chris B.315#/10:57 Rx
    Clara 105#/13:50 Rx
    Andrea P. 65#/16:26
    Susan 105#/11:49 Rx
    Dave 135#/8:02 Rx

    L2
    Tyler B. 145#/435 Rx

  7. Garrett Bertsch October 23, 2018 at 2:06 am - Reply

    6PM
    L1
    Devin 135#/16:22 Rx
    Shane 185#/13:36 Rx
    Kim 125#/13:57 Rx
    Marisa 155#/8:40 Rx
    Katie 85#/14:36 Rx
    Elizabeth 115#/13:18 Rx
    Mark 145#/17:56 Rx
    Ryan 210#/8:23 Rx
    Shannon 115#/17:22 Rx

    CFOS
    Sloane 20:46 Rx
    Gary 24:14 Rx
    Rachel 19:00

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