Workout: Monday 10/30/2017

Level 1


EMOM for 30 minutes
1st minute: 3 Front Squats   *AHAP
2nd minute:  :30 Handstand Hold
3rd minute:  20 Ab Mat Sit Ups
4th minute:  5 Ring Dips
5th minute:  3 Strict Press   *AHAP
6th minute: 10 Weighted GHD Hip Extensions
1 Mile Run
50 Burpees
Post loads and time.


Level 2


Take 12 minutes to find 1RM for:
Clean and Jerk
800m Run
30 Shoulder to Overhead  155#/105#
10 Bar Muscle Ups
30 D-Ball Ground to Shoulder  150#/100#
10 Deficit HSPU  6″/4″
30 Burpees
Post load and time.


CrossFit Old School


1000m Row
30 Overhead Squats  75#/55#
30 Toes to Bar
750m Row
25 Overhead Squats
25 Toes to Bar
500m Row
20 Overhead Squats
20 Toes to Bar
Post time.

By |2017-10-30T00:23:53+00:00October 30th, 2017|Uncategorized|


  1. Paul October 30, 2017 at 1:58 pm - Reply

    Carolyn 85#/65#/BW/16:16 Rx
    Chris F. 200#/135#/25#/13:28 Rx
    Rose 85#/55#/20#/11:13
    Cathy 65#/65#/25#/17:48 Rx
    Mike D. 105#/75#/25#/12:14 Rx
    Rob 160#/115#/25#/16:20 Rx
    Craig 165#/105#/25#/14:10 Rx
    Adam 135#/95#/25#/-
    Paul 165#/105#/13:31 Rx
    Vince 145#/37:30
    Tyler H. 185#/36:30
    CF O S
    Briley 40:39 Rx 3 X 1 mi. run
    Barbara 24:56 Rx

  2. Tyler Rodems October 30, 2017 at 4:57 pm - Reply

    Tim S. 165#/115#/25#/ —
    Lauren 65#/65#/10#/16:17 Rx
    Monica 85#/65#/15#/11:29 Rx
    Susan 85#/55#/25#/16:40 Rx
    Michael 23:49 Rx
    Jill 30:45
    Rob 33:48 Rx

  3. Tyler Rodems October 30, 2017 at 5:18 pm - Reply

    Felica 85#/55#/16:05 Rx
    Mike 195#/105#/45#/18:30 Rx
    Amanda 85#/35#/10#/17:31 Rx
    Ed M. 125#/95#/15#/13:30
    Lisa 165#/75#/45#/14:19 Rx
    Tina 26:55 Rx

  4. Tyler Rodems October 30, 2017 at 8:23 pm - Reply

    Darin 125#/75#/15#/14:44 Rx
    Frankie 100#/100#/15#/16:00
    Joe 185#/185#/15#/15:30 Rx
    Sam 165#/135#/no wt/ 15:00 Rx
    Court 145#/105#/10#/ —
    Nacho 100#/100#/15#/20:20
    Bernice 75#/45#/15#/22:13 Rx
    Clara 105#/55#/10#/18:14
    Dalton 215#/ —
    Steve-O 35:25 Rx ( 3 mile runs/ 95#)

  5. Tyler Rodems October 31, 2017 at 2:02 am - Reply

    Scotty 135#/135#/10#/ 15:00 Rx
    Jimmy 135#/135#/10#/16:58 Rx
    Luke 155#/115#/10#/12:15 Rx
    Justin 175#/95#/15#/17:50 Rx
    Dylan 185#/135#.15#/17:37 Rx
    Elizabeth 85#/35#/no wt/16:31
    Joelle 85#/45#/10#/15:00
    Vegard 165#/115#/45#/14:50 Rx
    Jeff W. 235#/ 24:29 Rx
    Jake –/25:10 Rx
    Trapp 20:04 Rx
    Ed 25:52 Rx

  6. Tyler Rodems October 31, 2017 at 2:07 am - Reply

    Garret 145#/95#/10#/12:19 Rx
    Blake 165#/105#/10#/12:19 Rx
    Delilah 85#/35#/10#/12:19 Rx
    Severen 115#/85#/10#/13:34 Rx
    Tyler B. 75#/65#/ 10#/ 17:26 Rx
    Cameron 115#.95#.10#. 13:06 Rx
    Chris B. 235#/. 32:58
    Jean 125#/ 37:15
    Maddie –/ 25:06 Rx
    Cami 125# PR/ 32:30
    Warren 195# PR/ 29:14
    Sloane 23:49 Rx
    Morgen 24:58
    Gary 21:54 Rx

  7. Tyler Rodems October 31, 2017 at 2:14 am - Reply

    Marisa 125#/85#/45#/11:58 Rx
    Mark 150#/125#/15#/15:22
    Katie 85#/50#/no wt/ 14:39 Rx
    Carrie M. 27:02 Rx

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