Workout: Tuesday 12/05/2017

Level 1


EMOM for 15 minutes
1st minute: 1 Power Clean and Jerk  *AHAP
2nd minute: :30 sec. GHD Hip Extension Hold
3rd minute:  5 Butterfly Pull Ups (Kipping)
800m Run
100 Russian KB Swings  53#/35#
75/50 Push Ups
Post load, Rx or not and time.


Level 2


EMOM for 12 minutes
Odd minutes:  1 Snatch Hang High Pull + 1 Hang Power Snatch + 1 OH Squat  *AHAP
Even minutes:  8 KB Sit Ups  2 @ 26# /  2 @ 18#    *Start in supine position w/KB’s in Bench Press position and end w/KB’s in overhead position.
With a running clock:
1:00 on Assault Bike for Max Calories
Do calorie count in reps of Thrusters  135#/95#
In the time it took to complete Thrusters, Row for Calories
Do calorie count on Rower for reps in Pull Ups
In the time it took to complete the Pull Ups, go for Max Calories on Assault Bike
5 Rounds
10 Triple Unders
5 Burpees
Post load, calories, Thruster reps, calories, Pull Up, calories and time.


CrossFit Old School


5 Rounds
200m Run
5 Unbroken Reps of:
1 Power Clean  95#/65#
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press = 1 Rep* No resting the bar on the ground, not even to re-grip.
Post time.

By | 2017-12-05T04:27:22+00:00 December 5th, 2017|Uncategorized|


  1. Paul December 5, 2017 at 4:01 pm - Reply

    Carolyn 85#/Rx/18:12 Mi.
    Barbara 95#/Rx/15:37 Rx Mi.
    Beverly 85#/RX/13:32
    Rob 155#/Rx/14:58 Rx
    Chris F. 175#/Rx/19:44 Rx Mi.
    James 155#/Rx/12:44 Rx
    Newman 135#/Rx/10:35 Rx
    Milly 100#/9/:34/7/2/12:29
    Amadi 110#/12/:34/6/3/12:48

  2. Paul December 5, 2017 at 5:04 pm - Reply

    April 65#/Rx/17:36
    Berenice 85#/Rx/19:32
    Tiffany 85#/Rx/11:08
    Susan 85#/Rx/14:36 Rx

  3. Paul December 5, 2017 at 5:51 pm - Reply

    Ahmad 135#/Rx/14:09
    Amanda 55#/Rx/14:14 Rx
    CF O S
    Tina 12:22 Rx
    Monica 12:28

  4. Paul December 5, 2017 at 9:03 pm - Reply

    12:00 pm
    Darin 135#/Rx/16:23 Rx
    Nicole 95#/Rx/14:36 Rx
    Tina H. 115#/Rx/13:32 Rx
    Morgen 95#/C/16:06

  5. Paul December 6, 2017 at 1:12 am - Reply

    Ira 275#/–/24:13
    Shannon 85#/Rx/16:04
    Christina 125#/Rx/15:35Rx
    Nico 115#/Rx/15:29
    Maddie 145#/Rx/9:19Rx
    Pat 185#/Rx/14:45Rx
    Frankie 135#/Rx/16:00
    Jeff W 230#/Rx/12:35Rx
    Cathy 85#/Rx/15:59Rx
    Trapp 195#/Rx/9:45Rx
    Warren 205#PR/Rx/13:35Rx

  6. Paul December 6, 2017 at 1:56 am - Reply

    Mike N. 195#/Rx/16:59 RX
    Carrie 105#/Rx/16:59 Rx
    Noah 45#/Rx/12:31
    Cameron 145#/Rx/15:54 Rx
    CF O S
    Ed 10:48 Rx
    Jeria 17:30
    Brent 13:28 Rx
    Cami 14:34 Rx
    Warren 1:34 Rx

  7. Paul December 6, 2017 at 3:08 am - Reply

    Mark 155#/Rx/19:47 Rx
    Elizabeth 100#/Rx/15:31 Rx
    Joe V. 205#/Rx/11:45 Rx
    Katie 75#/Rx/13:00
    Alex 135#/22/1:23/26/:28/13/19:20
    Andrea 75#/15/1:57/23/1:51/17/19:52
    CF O S
    Sloane 13:10 Rx
    Gary 13:23 Rx

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