Workout: Tuesday 11/07/2017

Level 1


1000m Row
30 Deck Squats  25#/15#
50 KB Swings  53#/35#
30 DB Overhead Squats  1 @ 35#/1 @ 25#
50 Push Ball  20# @ 10’/14# @ 9′
800m Run
50 Push Ball
30 DB Overhead Squats
50 KB Swings
30 Deck Squats
1000m Row
Post time.


Level 2

Choose one workout.
6 Rounds
400m Run (moderate pace) = 200m Sprint + 200m Recovery
– Rest 2 minutes between efforts –
Post time minus 10 minutes.
25 – 20 – 15 – 10 – 5 Calories on Assault Bike
5 – 4 – 3 – 2 – 1  Rope Climb
* 1st set 25 Cals and 5 Rope Climbs, etc.
Post time.


CrossFit Old School


10 Rounds
10/7 Calories on Assault Bike
10 Front Squats  95#/65#
1 Mile Run
Post time.

By |2017-11-07T03:39:55+00:00November 7th, 2017|Uncategorized|


  1. Paul November 7, 2017 at 4:03 pm - Reply

    Carolyn 40:55
    Rose 40:56
    Cathy 48:38
    Lauren 35:47 RX
    Beverly 43:50
    Barbara 32:19 Rx
    Chris F. 37:59
    James 35:35 Rx
    Craig 40:14 Rx
    Rob 48:51 Rx
    Mike D. 43:45
    Paul 19:15
    JoJo (R) 9:08 Rx
    Vince (AB) 20:12 Rx
    Newman (AB)17:13 Rx
    CF O S
    Milly 29:43 RX
    Lindsey 32:08 RX

  2. Paul November 7, 2017 at 4:56 pm - Reply

    Justin 43:26
    Travis 44:15
    Ed 42:17 Rx
    Monica 37:03 RX

  3. Paul November 7, 2017 at 6:06 pm - Reply

    Amanda 46:10
    Anthony 42:05
    Felica 47:09
    Laurie 48:46
    Tanya 48:25
    Tiffany 44:54
    Tina 42:07 RX

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    Tina H. 37:50
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    Frankie 50:04
    Susan 48:18
    Dave M. (AB) 20:59 Rx
    Steve O (R) 8:48 RX

  5. Tina November 8, 2017 at 1:25 am - Reply

    Clarissa 50:37
    Christina 48:37Rx
    Pat 48:29Rx
    Sami 36:51
    Jeff S (ab) 24:14Rx
    Jeff W (ab) 15:54Rx
    Trapp (ab) 17:28Rx
    Ira 36:25Rx
    Dylan 29:46Rx

  6. Paul November 8, 2017 at 2:19 am - Reply

    Cameron 54:21Rx
    Severen 48:16 RX
    Tyler B. 48:19 Rx
    Chris B. 36:43 Rx
    Mark 47:38
    Cami 44:50
    Lisa 34:51 Rx
    Blake 43:03 Rx
    Jeria 48:50
    Noah 46:22
    Warren 39:17 RX
    Jean 33:00
    Morgen (R) 14:39 Rx
    Steve O (AB) 17:29 RX
    Barbara (AB) 23:21 Rx
    CF O S
    Brent 24:40

  7. Paul November 8, 2017 at 3:08 am - Reply

    Marisa 37:34 Rx
    Carrie 42:03 Rx
    Gary 41:50 RX
    CF O S
    Joe V. 43:00 Rx + GHD S/U

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