Announcement: We will be having an “in-house” Crossfit Open Workout competition again this year. Sign up sheets are at the front desk. It is $10 to enter, and the money at the end will go to the winning team. You must select beforehand whether you will be doing the workouts as Rx’d or scaled. The open starts next week, so please sign up soon!
15 Minutes of Mobility Work
+
Pick 1 Workout
EMOM for 24 Minutes
1st Minute: 200M Run
2nd Minute: 10 Pull Ups
3rd Minute: 12 Hand Release Push Ups (W=8)
4th Minute: Max Reps Sit Ups
Post Rx or total number of intervals completed.
Or
“Moore”
AMRAP in 20 Minutes
1 Rope Climb 15′
400M Run
Max Reps Handstand Push Ups (unbroken)
Post total number of rounds completed and total number of handstand push ups completed.
Crossfit Old School
10 Rounds
10 Calories Airdyne
20 Double Unders
+
100 Sit Ups
Post time.
5:15
WO #1
Michael Rx
Mike S. Rx
Amadi Rx
Barbara Rx
Rob Rx
“M”
Paul 5/10
CF OS
Cathy 25:30 Rx
Vince 20:15 Rx
Amadi 21:38 Rx
Milly 23:19 Rx
Paul 17:31 Rx
8AM
Linda Rx
Jim Rx
Tanya comp
Monica Rx
Tina Rx
9:00
WO #1
Nico Compl.
“M”
Barbara 5/16
CF O S
Felica 26:14 Rx
Anthony 24:11
Jeff S. 20:51 Rx
12pm
WO#1
Sam Rx
Brian T. Rx
Nicole Rx
Tina H. Rx
Teshina Rx
CFOS Briley 23:40Rx
4:00
Roarke Comp.
Jimmy Rx
“M”
Trapp 5/74 Rx
Haether 5/85 Rx
Dave M. 5/61 Rx
CF O S
Serena 25:43 Rx
Sonya 45:30 Rx
Jeff W. 16:24 Rx Zeus
Warren 20:21 Rx
Cami 16:25
5:00
Heather Rx
Trapp Rx
Pat Comp.
Tyler B. Rx
Dylan Rx
Dave M. Rx
Severen Rx
Elsa Comp.
Tyler Rx
M”M
Carrie 4/36
Terry 5/84 Rx
Jake 4/126 Rx
Brent 6/52 Rx
CF O S
Lauren W. 34:44 Rx
Chris B. 28:48
6PM
Aaron comp
Marisa Rx
Joe V Rx
Steven comp
Heather P Rx
Gary Rx
“M”
Hayden 7/48 legless & strict
CFOS
Ed A 16:16Rx
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