Workout: Tuesday 01/08/2018

Level 1

Choose one workout.
#1
5 Sets
5 Back Squats   *AHAP
5 KB Windmills each side  *AHAP
12 GHD Sit Ups
8/5 Strict Pull Ups
10 Seated DB Overhead Tricep Extensions *AHAP
15 Band Face Pulls
* No time element.  Rest as needed in between sets and/or exercises.

#2
3 Rounds
500m Row
20 Deck Squats  25#/15#
400m Run
20 Push Press  75#/55#
15/10 Calories on Assault Bike
20 Box Jumps 20″
Post time.

 

Level 2

EMOM for 12 minutes
Odd minutes: 3 Overhead Squats
Even minutes: 8 Barbell Good Mornings
+
5 Rounds
3 Power Cleans  185#/135#
20 ft. Handstand Walk
200m Run
Post loads and time.

 

CrossFit Old School

4 Rounds
500m Row
25 Goblet Squats  53#/35#
25 DB Push Press  35#/25#
400m Run
post time.

By |2019-01-08T05:04:40+00:00January 8th, 2019|Uncategorized|

7 Comments

  1. Paul January 8, 2019 at 4:04 pm - Reply

    5:15
    L 1
    #1
    Bryan 240#/53#/70#
    Mark T. 205#/18#/50#
    Tim S. 235#/26#/60#

    L 2
    Amadi 115#/11:38 Rx
    Milly 75#/11:46

  2. Paul January 8, 2019 at 5:00 pm - Reply

    8:00
    L 1
    #1
    Aaron S. 225#/35#/60#
    Beverly 175#/35#/40#

    L 2
    Maddie-/-/8:15 Rx
    Ryan -/-/9:16 Rx

    CF O S
    Ed 29:16 Rx

  3. Paul January 8, 2019 at 6:12 pm - Reply

    9:00
    L 1
    #1
    Tyler H. 195#/35#/50#
    Amanda 105#/9#/20#
    Sonya 85#/9#/15#

    L 2
    Beverly 115#/65#/28:01

    CF O S
    Tina 36:03 Rx
    Nicole H 36:51 Rx
    Marisa 29:58 Rx
    William 29:08 Rx

  4. James January 8, 2019 at 9:18 pm - Reply

    12 PM

    L1 #1

    Brian 215/53/70
    Tiffant 55/9/12
    Susan 85/18/25

    L1 #2

    Sam 34:48 Rx
    Court 32:56 Rx
    Curtis 36:50 Rx
    Nacho 38:36 Rx
    James B 32:34 Rx

    CFOS

    Emily 30:00 Rx

  5. Paul January 9, 2019 at 1:32 am - Reply

    4:00
    L 1
    #1
    Morgen 105#/9#/25#
    Jimmy 245#/35#/60#
    Sarai 115#/18#/25#
    Dylan 205#/35#/50#
    Ana 200#/26#/35#
    Ronald 235#/18#/20#
    Clarissa 85#/18#/20#

    #2
    Tina H. 30:11 Rx
    Nicole 35:48 Rx
    Scott 28:57
    Shannon 41:29
    Shane 42:02 Rx

    L 2
    Trapp 155#/45#/7:46 Rx
    Jake 95#/95#/8:19 Rx
    Jeff W. 95#/45#/7:47 Rx

    CF O S
    Ira 26:42

  6. Tina January 9, 2019 at 3:14 am - Reply

    5PM
    L1
    #1
    Severen 205#/26#/35#
    Brian K 245#/53#/70#
    Nicole 115#/9#/25#
    Tina H 135#/18#/35#
    L2
    Brian K -/-/8:15Rx
    L1
    #2
    Chris B 30:09Rx
    Lisa 27:52Rx
    Hannah 35:00Rx
    Tyler B 37:08 Rx
    Andrea 30:06Rx
    Warren 35:04Rx
    CFOS
    Tommy 45:25Rx
    Jean 36:20Rx
    Cami 31:48Rx

  7. Tina January 9, 2019 at 3:18 am - Reply

    6PM
    L1
    #1
    Cathy 85/26/25
    Mark 135/18/35
    Dylan P 105/26/25
    Clara 75/18/25
    #2
    Elizabeth 35:24Rx
    Craig 34:15
    Alberto 39:28Rx
    Joe V 31:08Rx
    Andrea P 48:52Rx
    CFOS
    Rachel 35:05
    Monica 39:29Rx

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