Workout: Thursday 03/14/2019

Level 1

EMOM for 10 minutes
Odd minutes: 4 Front Squats  *AHAP
Even minutes: 10/7 Push Ups
Then…
21 – 15 – 9
Calories on Rower
SDLHP  75#/55#
Push Press
Pull Ups
Alternating Front Rack Lunge Steps
Post load and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 5 Bench Press  *AHAP
Even minutes: 8/5 Strict Pull Ups
Then…
3 Rounds
200m Farmer’s Walk  2 @ 70#/2 @ 53#
10 Burpees
15 GHD Hip Extension Ball Slams  14#/10#
Post load and time.

 

CrossFit Old School

4 Rounds
15 Deck Squats  25#/15#
20 Overhead Walking Lunges  45#/25#
15 Pull Ups
20 Box Jumps  20″
15 Burpees
Post time.

By |2019-03-14T16:06:36+00:00March 14th, 2019|Uncategorized|

6 Comments

  1. Paul March 14, 2019 at 2:01 pm - Reply

    5:15
    L 1
    Tyler H. 145#/20:47 Rx
    Mark T. 185#/22:43 Rx
    Andy 115#/19:02 Rx
    Rob 115#/25:08
    Paul 115#/16:45 Rx

    L 2
    Rose 55#/16:27
    Diana 75#/14:54 Rx

  2. Paul March 14, 2019 at 5:11 pm - Reply

    9:00
    L 1
    Hayley 125#/23:24
    Nicole S. 125#/23:30
    Nicole 105#/19:43 Rx
    Amanda 95#/26:17 Rx

    L 2
    Linda 70#/14:21
    Sam S. 195#/14:19 Rx

    CF O S
    Nicole H. 40:58 Rx
    Tina 34:28 Rx
    Pam 45:19
    Jennifer 38:58 Rx
    Sonya 43:15

  3. Tyler Rodems March 14, 2019 at 7:50 pm - Reply

    12pm
    L1
    Sam 155#\ 16:28 Rx

    CFOS
    Emily 21:57 Rx

  4. CFEC Staff March 15, 2019 at 2:04 am - Reply

    4pm
    L1
    Chris B. 280#/13:58 Rx
    Shannon 95#/23:00
    Sarai 105#/27:13 Rx
    Lisa S. 125#/21:22
    Jimmy 165#/18:31 Rx
    Scotty 165#/ 17:19 Rx
    Pat 145#/ 25:00 Rx
    Dylan 165#/ 19:37 Rx
    L2
    trapp 205#/ 12:09 Rx
    dave M. 205#/ 10:52 rx
    Jeff W. 185#/ 11:34 Rx
    CFOS
    William 26:47 Rx
    Marisa 28:49 Rx

  5. CFEC Staff March 15, 2019 at 2:06 am - Reply

    5pm
    L1
    Rachel 65#/ 20:33
    Hannah 125#/ 20:07
    Jeria 95#/ 23:14 Rx
    Cami 105#/ 20:05 Rx
    Robert 135#/ 20:33
    Jaylin 25#/ 19:18 Rx
    Antim 95#/ 24:39
    Ira 135#/26:55
    Cathy 85#/ 22:56 Rx
    CFOS
    Warren 32:42 MOD
    Tommy 44:12

  6. CFEC Staff March 15, 2019 at 2:07 am - Reply

    6pm
    L1
    Clara 70#/ 21:16
    Andrea V. 75#/ 25:34
    CFOS
    Gary 23:18 Rx
    Sloane 21:58 MOD

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