Workout: Thursday 06/13/2019

Level 1

EMOM for 15 minutes
1st minute: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
2nd minute:  10 GHD Sit Ups
3rd minute:  10 KB Calf Raises  53#/35#
+
10 – 7 – 5
Squat Clean Thrusters  95#/65#
Box Jump Overs  24″/20″
15 – 12 – 9
Bar Facing Burpees
X3 Double Unders
Post load and time.

 

Level 2

800m Run X 2
Rest 2 minutes between efforts.
600m Run X2
Rest 2 minutes between efforts.
400m Run X 3
Rest 1 minute between efforts.
200m Run X 3
Rest 1 minute between efforts.
Post time minus 13 minutes.

 

CrossFit Old School

5 Rounds
400m Run
30 Sit Ups
30 Squats
30 Calorie Row
Post time.

By |2019-06-13T03:01:32+00:00June 13th, 2019|Uncategorized|

6 Comments

  1. Paul June 13, 2019 at 1:50 pm - Reply

    5:15
    L 1
    Mark T. 155#/17:06
    Barbara 105#/13:58
    Andy 115#/12:18
    Tim S. 185#/13:18 Rx
    Rob 145#/-
    Newman 175#/9:18 Rx

    L 2
    Diana 23:03 Rx
    Paul 23:03 Rx

    CF O S
    Rose 53:30 Rx
    Rob 40:50 Rx

  2. Paul June 13, 2019 at 4:56 pm - Reply

    9:00
    L 1
    Hannah 120#/14:01 Rx
    Nick 125#/15:22
    Andrea 105#/11:13 Rx

    CF O S
    Linda 35:36 Rx
    Laurie 39:07
    Tina 35:20 Rx

  3. Tyler Rodems June 13, 2019 at 8:30 pm - Reply

    9am
    Brian T. 200#/ 11:02 Rx
    Sam 155#/ 11:53 Rx
    Bev 135#/ 17:34 Rx
    Antonio 135#/ 14:04

  4. CFEC Staff June 14, 2019 at 2:19 am - Reply

    4pm
    L1
    Chris B. 195#/11:22 Rx
    Jimmy 205#/ 11:25 Rx
    Pat 155#/ 15:00 Rx
    Sarai 105#/ 16:42 Rx
    Kelsey 100#/ 15:11 Rx
    Lisa M. 105#/ 13:17
    Trapp 215#/ —
    Jeff W. 185#/–
    Jake 225#/ —
    Nacho 145#/ 15:18
    L2
    Trapp 23:30 Rx 3x600m
    Jeff W. 15:00 1/2
    Jake 24:51 Rx

  5. CFEC Staff June 14, 2019 at 2:20 am - Reply

    5pm
    L1
    Jeria 85#/14:09
    Brad 205#/ 11:08 Rx
    CFOS
    Cami 39:11 Rx
    Tasha 40:29 Rx
    Warren 27:14 Rx

  6. CFEC Staff June 14, 2019 at 2:22 am - Reply

    6pm
    L1
    Rach 85#/ 12:01
    Oscar 75#/ 16:00
    Jr 175#/ 11:03 Rx
    Will 205#/ 11:23 Rx
    Kat 145#/ 9:28 Rx
    Eric 245#/7:56 Rx
    Janet 15#/ 14:45
    Caden 135#/ 10:15
    Mark 155#/ 16:40

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