Level 1
EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean *AHAP
Even minutes: :30 Weighted Plank Hold 35#/25#
+
5 Sets
12/10 Calories on Assault Bike
15 Russian KB Swings 53#/35#
10 Split Squat Jumps R+L=1
– Rest 1 minute –
Post load and time minus 4 minutes.
Level 2
EMOM for 12 minutes
Odd minutes: 1 Power Snatch + 1 Hang Squat Snatch *AHAP
Even minutes: 10 Hollow Rock F+B=1
+
E3M for 15 minutes
250m Row
10 Toes to Bar
10 Squat Thrust Over Rower
Post load and Rx or cycles completed.
CrossFit Old School
3 Rounds
400m Run
15 Overhead Squats 75#/55#
30 Double Unders
30 Sit Ups
25 Wall Ball 20#/14#
10 Pull Ups
Post time.
5:15 am
L 1
Lisa 145#/7:58 Rx
Brad 1)5#/9:40 Rx
Mark T. 165#/11:27 Rx
Tim S. 115#/7:57
CFOS
Rose 29:14
Diana 21:57 Rx
Armando 28:18 Rx
9:00 am
L 1
Dylan 225#/8:50 Rx
Ed 155#/7:50 Rx
Marta 90#/10:50 Rx
Matt 175#/9:14 Rx
Lisa M. 35#/13:12
Sam S. 195#/8:34 Rx
L 2
Tim K. 145#/Rx
CFOS
Tonia 32:27
Erica S. 34:51 Rx GHD
Barb 36:58
Tina 34:55 Rx
4PM
L1
Luke 175#/9:05 Rx
Jimmy 245#/–
Jake 235#/–
Rae 65#/13:00
Pat 165#/9:57 Rx
Beo 185#/–
L2
Jimmy — / C
Jake — / Rx
Beto — / Rx
CFOS
Chris B 23:11 Rx
Warren 26:05 Rx
Cami 27:10
Sara 29:17 Rx GHD
Rob 26:30
5PM
L1
Kila 225#/7:57 Rx
Roarke 175# / —
L2
Roarke — / C
CFOS
Jason 29:32
Nicole 30:54 Rx
Ericka 32:00
Dave 29:00
Susan 30:05
Clarissa 24:45
6PM
L1
Kayla 115# PR!/8:15 Rx
Sean 185#/7:09 Rx