Level 1
Back Squat 5 X 5 * Use same load for all sets.
+
1000m Row
800m Run
750m Row
600m Run
500m Row
400m Run
Post load and time.
Level 2
EMOM for 12 minutes
Odd minutes: 3 Bench Press *AHAP
Even minutes: 5 Wide Grip Strict Pull Ups
+
EMOM for 12 minutes
1st minute: 1 Rope Climb
2nd minute: 5 Push Jerks 135#/95# + 5 Burpees
3rd minute: 10 / 7 Calories on Assault Bike
+
1 Mile Run
Post load, Rx or cycles completed and time.
CrossFit Old School
10 Rounds
20 Double Unders
15 Russian KB Swings 53#/35#
5 Burpees
Post time.
5:15
L1
Beverly 135#/23:35 Rx
Jennifer 115#/26:36 Rx
James 185#/20:52 Rx
Paul 195#/20:33 Rx
8:00
L1
Tim S. 185#/24:22 RX
Laurie 85#/28:12 Rx
Ahmad 165#/21:54 Rx
Susan 95#/25:57 RX
Tiffany 85#/25:57 Rx
Sonya 65#/29:02 Rx
Serena 120#/23:55 Rx
L2
Jeff S. 295#/Rx/16:10 w/Axel
CF O S
Ed 12:15 Rx
Felica 13:34 Rx
9:00
L1
Kennedy 135#/23:48 Rx
Antonio 65#/22:50 Rx
CF O S
Tina 16:22 Rx
Scotty 17:55 Rx
12:00
L1
Court 155#/19:47 Rx
Sam 175#/20:46 Rx
4PM
L1
Robert 155#/23:15Rxx
Madison 85#/20:15Rx
Nico 125#/26:19Rx
Sarai 55#/28:09Rx
Clarissa 55#/28:39Rx
Pat –/22:00
Ed M 115#/23:37Rx
L2
Ira 185#/8/11:25
Alex 205#/8/8:37
Jeff W 175#/Rx/10:10
Trapp 205#/Rx/10:10
Jake 225#/Rx/ – –
CFOS
Dylan 14:21Rx
Lindsey 12:07Rx
5:00
L1
Barbara 105#/-
Severen 135#/20:32 Rx
Tyler B. 135#/26:04 Rx
Jean 155#/26:48 Rx
Nicole L. 195#/
Lisa 135# FS/21:23 Rx
L2
Barbara -/C/9:16
CF O S
Chris B. 16:06 Rx
Cathy 17:00 RX
Warren 16:52 Rx
Linda 19:00 Rx
Vince 16:49 Rx
6:00
L1
Katie 65#/23:16 Rx
Joe V. 225#/21:03 Rx
Andrea P. 35#/26:08 Rx
Clara 105#/26:12 Rx
Marisa 125#/20:02 Rx
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