Level 1
E2MOM for 12 Minutes
5 Deadlifts *Dead stop each rep, AHAP
5 Handstand Push Ups
+
20 Minute Time Cap
1 Mile Run
30 Power Clean and Jerks 115/75#
30 GHD Sit Ups
Post load and time.
Level 2
EMOM for 12 Minutes
1 Hang Snatch (above knee) + 1 Snatch *Full squats, AHAP
+
E2MOM for 10 Minutes
10 Snatch Grip Push Press *AHAP
+
AMRAP in 10 Minutes
3 Muscle Ups
10 Alternating DB Power Snatches 70/50#
Post loads and total reps.
Barbell Club
6 x 6 Push Press *AHAP
+
3 Sets
12 DB Bicep Curls
12 DB Overhead Tricep Extension (1 DB)
+
3 Sets
12 DB Front Raises
12 DB Lateral Raises
12 DB Reverse Flys
Post load for push press.
Crossfit Old School
5K Run, 5K Row, or 20 Minutes Airdyne.
Post time or calories for airdyne.
5:15
L1
Cathy 165#/18:48 Rx
Jennifer 135#/19:21 Rx
Barbara 175#/16:32 Rx
Erika 125#/18:46
Tracy 115#/15:07
Dustin 105#/18:30
James 165#/30 C & J
Michael 185#/18:22 Rx
Rob 230#/19:15 Rx
Paul 230#/16:11 Rx
L2
Milly 80#/65#/21 Rx
Amadi 105#/65#/28
Tylar H. 100#/105#/60
Jake 145#/135#/52 Rx
8:00
L1
Amadi -/11:26 RX
Milly -/14:19 Rx
Linda 160#/18:13 Rx
Stroup 315#/17:29 Rx
Tim S. 185#/17:35 Rx
Serena 150#/17:25 RX
Travis 275#/20 S/U
Clara 20 S/U
Monica 13:43 Rx
April 135#/27 C&J
Andi 17:12 Rx
Tim R. 245#/19:40 RX
Berenice 140#/28 C&J
9:00
L1
Tina 155#/17:14 Rx
Kevin C. 145#/17:40
Anthony F. 135#/12 S/U
Nico 165#/18 C&J
BBC
Barbara 85#
CF OS
Sami 28:50 Run
Amanda 29:28 Run
Barbara 160 Cals A/D
12pm
L1
Alex 175#/ 15:50 Rx
Briley 125#/ 13:43 Rx
Sam 235#/ 17:00 Rx
Mike 245#/ 17:22 95#
Drew 325#/ 15:49 Rx
Steven 145#/ 16:53
Skylar 205#/ 17:45 ( sit-ups)
5:00
L1
Tina H. 135#/17:05
Nicole 105#/13:45
Lauren W. 155#/16:45 Rx
Ryan 275#/17:08 Rx
Christina G. 185#/17:18 Rx
Amy 135#/18:40
L2
Trapp 150#/130#/84 Rx
CF OS
Dylan 20:45 Row
Tiffany 31:49 Run
Ira 32:00 Run
Susan 31:49 Run
5PM
L1
Tommy 295#/19:23Rx
Pat 205#/19:42Rx
Jeria 155#’19:28
Severen 150#/16:53Rx teen
Chris B –/16:18Rx
L2
Dalton 145#/105#/71Rx
Jeff W 135#/105#/66#Rx
Maddie 85#/85#/71@40#
CFOS
Brent 17:45 row
Ryan 108 cals a/d
Amanda 24:43 row
6PM
L1
Mark 205#/10 s/u
Sloane 205#/15:24Rx
Monica S 125#/17:30Rx
Farah 85#/19:00
CFEC
Shelly 26:55 row
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