Workout: Monday 07/09/2018

Level 1

10 – 15 – 20 – 25 – 30
Calories on Rower
Push Ups
– Rest 3 minutes –
3 Rounds
10 Squat Cleans  95#/65#
15 Pull Ups
30 Double Unders
– Rest 3 minutes –
50 ft. DB High/Low Carry Walking Lunges  35#/25#
15 Burpees
50 ft. DB High/Low Carry Walking Lunges
400m Run
Post time minus 6 minutes.

 

Level 2

Take 10 minutes to find 1RM:
Squat Clean
– Rest 3 minutes –
AMRAP in 3 minutes
Wall Ball  30#/20#
– Rest 3 minutes –
AMRAP in 3 minutes
Max distance Handstand Walk
– Rest 3 minutes –
4 Rounds
15/10 Calories on Assault Bike
8 Power Snatches 135#/95#
5 Overhead Squats
Post load, rep total for each and time.

 

CrossFit Old School

5 Rounds
50 Double Unders
20 Hand to Hand KB Swings  53#/35#
10 Burpees
Post time.

By | 2018-07-09T21:40:48+00:00 July 9th, 2018|Uncategorized|

7 Comments

  1. Paul July 9, 2018 at 3:18 pm - Reply

    5:15
    L 1
    Carolyn 44:51
    Cathy 46:50 Rx
    Lauren 30:48 Rx
    Yvette 44:00
    Rob 35:36
    Chris F. 38:58 Rx
    Adam 46:48
    Tim R. 54:25
    Brian K. 21:22 Rx
    Newman 25:51 Rx
    Paul 28:49 RX

    CF O S
    Rose 27:13 Rx

  2. Tyler Rodems July 9, 2018 at 5:12 pm - Reply

    8am
    L1
    Milly 30:55 Rx
    Travis 42:01 Rx
    Tim S. 41:45 Rx
    Stroup 34:45 Rx
    Walt 33:33 Rx
    Lisa 30:01 Rx
    Briley 32:08 Rx
    CFOS
    Linda 19:59 Rx
    Ed 13:41 Rx

  3. Tyler Rodems July 9, 2018 at 5:14 pm - Reply

    9am
    L1
    Kristen 38:30
    Andrea 43:51 Rx
    Anthony 38:13
    Tina 45:06 Rx
    Jeff W. 31:01 Rx
    Beau 41:02
    CFOS
    Jill 16:32
    Amanda 17:55
    Michael 13:37

  4. Tyler Rodems July 9, 2018 at 8:22 pm - Reply

    12pm
    L1
    Tina H. 33:46 Rx
    Aubrey 30:50
    Darin 42:52 Rx
    Nacho 42:15
    Curtis 42:10
    Kevin 32:28 Rx
    JoJo 19:50 Rx 50# DB
    Chuck 30:50
    CFOS
    Nicole 13:52 Rx

  5. Tyler Rodems July 10, 2018 at 12:24 am - Reply

    4pm
    L1
    Kelsey 40:55
    Mason 50:36
    Severen 42:08 Rx
    Tyler B. 36:25 Rx
    Cowboy 43:24
    Pat 49:02 Rx
    Daniel 37:30
    Jimmy 37:54 Rx
    Monica S. 36:59 Rx
    Jean 51:28 Rx
    Sam 33:30 Rx
    CFOS
    Dylan 18:24 Rx
    L2
    Chris B. 245#/45/60’/15:37 Rx All
    Amadi 185# Rx/61 Rx/Skill work/ 12:44 Rx
    Jake 255#/ PR/ 47/180’/18:18 Rx All
    Jeff W. 265# PR/ 73/102’/20:38 Rx All
    Warren 205# PR/ 26/30’/19:48 Rx All
    Trapp 220#/ 46/218’/17:10 Rx All

  6. Tyler Rodems July 10, 2018 at 1:31 am - Reply

    5pm
    L1
    Jeria 50:26
    Serena 34:26 Rx
    Hannah 50:15
    CFOS
    Vince 17:17 Rx
    L2
    Dave M. 245#/42/84’/21:06
    Terry 185#/42/180’/ 50:22 Rx

  7. Tyler Rodems July 10, 2018 at 2:16 am - Reply

    6pm
    L1
    Clara 43:16
    Gary 29:44 Rx
    Sloane 31:20 Rx
    Will 31:00 Rx
    Marisa 30:41 Rx
    Steve-O 26:20 Rx
    Jennifer 45:32 Rx
    Katie 41:13
    Joe V. 45:06
    Andrea N. 48:00
    Mark 55:02

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