Level 1
21-15-9
KB Swings 53#/35#
Push Ups
21-15-9
DB Hang Squat Cleans 35#/25#
Pull Ups
21-15-9
Box Jumps 24″/20″
Burpees
Compare to 5/12/08. Dave Newman’s forst CrossFit Workout.
Post time.
Level II
2 Rounds
800m Run
30 Overhead Squats 95#/63#
+
2 Rounds
15 Deadlifts M- BW // W 3/4 BW
10 Front Squats
Post times with load used.
Level 2X
Snatch Grip Deadlift 3,3,3,3
Snatch Grip High Pull 2,2,2,2
Push Press 2,2,2,2
30 TGU’s 60#/44#
Post loads and time.
Workout: Tuesday 11/13/2012
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5:15am
LI
Rose 32:14 Rx
Brian 31:15
Peter 26:27 Rx
James N. 27:06 Rx
Vince 26:15 Rx
Stroup 21:45 Rx
Paul 19:45 Rx
L2X
Newman 255#/205#/165#/-
8:00am
LI
Tiffany 20:52 Rx
Alex D. 20:48 Rx
Jaclyn 27:14
LII
Teshina 12:56 Rx 93#/2:55 Rx 133#
9am
L1
Ruthie 36:10
Tina 21:54Rx
Linda 28:59Rx
Erin 31:00
Sabrina 29:26Rx
Melissa O. 31:23
Kenny 20:20Rx
Jessica 26:46
Dawn 22:33Rx
Jessi 32:56Rx
L2
Mike 17:39Rx/4:00 @165/115#
Briley 15:11Rx/4:30Rx @108#
Rebecca 15:10Rx/4:42Rx @108#
10:00am
LI
Olavo 27:38 Rx
Berenice 39:08
Kristi 31:00 Rx
Jeremy 34:50 Rx
Milly 32:31 Rx
Ed M. 25:35 Rx
LII
Terry 13:53 Rx/11:28 Rx 165#
Amy 17:05 Rx/4:42 Rx 93#
Spears 14:37 Rx/5:00
Kayli 12:40 Rx/3:22 Rx 98#
Lisa 14:54 Rx/3:18 Rx 95#
Looks very similar to my first CrossFit WOD (on 5/13/08)! Except there were no Cleans and we did Russian level swings on the KBs and I was only using a 20″ Box. My time was 29:26. Hopefully, I am still in good enough shape to beat that time, with a more difficult workout. Felt a little off last night and I gave blood today, but nobody likes excuses.
Adam,
Good job tonight. You beat your previous time by over 9 minutes. That’s impressive.
5pm
L1
James B. 21:33Rx
Scott 17:58Rx
Brent 25:12Rx
Ira 41:40
Precious 27:21Rx
Diana B. 26:26
Adam S. 20:09Rx
Ryan F. 22:25Rx
Myles 26:42
Sonya 36:13Rx
Megan W. 27:18
L2
Sara 17:12Rx/8:08Rx 95.5#
Kat 16:29/7:05 113/83#
Chad 13:32Rx/5:31Rx 165#
Dano 14:49Rx/7:05 225/145#
Jeff S. 17:37Rx
L1
Pam 28:45
Brandi 31:46
Arika 29:43
Gary 23:56Rx
Ruby 28:38
Robert B 27:42
Darrin 33:48
Monika 33:27
Victor 23:24
Joey 15:28 Mod
L2
Sloane 12:43Rx/2:58 99#Rx
L2X
Sean 225#/165#/185#/-
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