Level 1
3 Rounds
Max reps at each exercise for 1 minute.
Front Squats 75#/55#
Push Ups
Box Jumps 20″
Push Press
Front Rack Lunges (1=1)
Pull Ups
Rest 1 minute.
Post one rep total.
Extra Credit: 1 Mile Run
Level 2
AMRAP in 12 minutes of:
15 Calories on Airdyne
10 Alternating DB Burpee Snatch 50#/35#
5 Bar Muscle Ups
– Rest 3 minutes –
AMRAP in 12 minutes of:
200m Run
5 D-Ball Ground to Shoulder 150#/100#
– Rest 3 minutes –
AMRAP in 12 minutes of:
60′ Sled Push 135#/90#
30 Squats
Post rep total for each.
CrossFit Old School
3 Rounds
500m Row
20 Deck Squats 25#/15#
15 Plate Burpees 25#/15#
20 Skater Plyos (R+L=1) 4′
15 Toes to Bar
Post time.
5:15
L1
Carolyn 276 Ec
Chris F.254 Rx ec
James 278Rx ec
Jennifer 237Rx ec
Rob 272Rx ec
Tyler F H 245Rx
Amadi 344Rx ec
Paul 296Rx
Heather 291Rx
L2
Milly 73/21Rx/152Rx
Lindsey 47/3/168Rx all
Jake 81/11/191Rx all
Joe 105/35/218Rx all
8:00
L1
Linda 268 EC
Tina 275 Rx EC
Ed A. 342 Rx
Shannon 198 EC
Erica 185
9:00
L1
Jill 225 EC
Mike N. 231 Rx
Michael 274 Rx EC
L2
Anthony 103/35/135 Rx
12:00
L1
Tyler 383 Rx
Tim 213 Rx EC
Delilah 180 EC
Jojo 445 Rx
Susan 250 Rx EC
Darin 192 Rx EC
Sam 285 Rx EC
L2
Vince 87/21 Rx/ 124 Rx
Steve-O 90/14 Rx/226 Rx
4PM
L1
Warren 235Rx ec
Irma 150
Sarai 222
Cami 245 Christina 239Rx
Dylan 324Rx
Sonya 215 ec
Tiffany 281Rx
Serena 291Rx
L2
Jeff W 113/35/217Rx all
Trapp 120/29/192Rx all
5:00
L1
Chris B. 330 Rx
Lauren W. 299 Rx EC
Morgen 195 EC
Tasha 267Rx
Joanna 226Rx
Mark D 274Rx EC
Severen 283Rx
Tyler B 266Rx
Adrian 197 EC
Moses 200 EC
Cowboy 211Rx EC
Lisa 288Rx EC
Monica S 278Rx EC
Sami 259
Elizabeth 221Rx
Will 292Rx EC
L2
Ira 25/28/124Rx all
Brent 1/71/–
CFOS
Barbara 26:40Rx
Jeria 32:25
Felica 31:29Rx
6PM
L1
Tiffany 173Rx EC
Marisa 308Rx EC
Briley 334Rx
L2
Gary 63/22/269 Rx all
Dalton–/44Rx/222Rx
Terry 103/21/256Rx all
Sloane 78/17 Rx/249 Rx
CFOS
Carrie 27:09Rx
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