Workout: Wednesday 01/09/2019

Level 1

“Weighted Vest Wednesday”
20#/14#

800m Run
+
3 Rounds
10 Renegade Rows  35#/25#
20 DB Walking Lunges
:30 Seconds DB Front Rack Wall Sit
+
800m Run
+
3 Rounds
25 ft. DB Bear Crawl
2o Squats
Post time.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

AMRAP in 5 minutes
15 Wall Ball  20#/14#
10 Squat Jumps  6″
– Rest 2 minutes –
AMRAP in 5 minutes
10 Burpee Broad Jumps 4′
10 Pull Ups
20 Double Unders
– Rest 2 minutes –
AMRAP in 5 minutes –
Max Gassers
– Rest 2 minutes –
AMRAP in 5 minutes
15 Push Ups
30 Walking Lunges
Post rep total for each.

 

CrossFit Old School

5 Rounds
50m Farmer’s Walk  2 @ 53#/2 @ 35#
15 KB Deadlifts
50m Farmer’s Walk
10 Burpees Over KB
+
800m Run
+
5 Rounds
25 Double Unders
15 Overhead Squats  45#/35#
15 GHD Sit Ups
Post time.

By |2019-01-09T04:42:00+00:00January 9th, 2019|Uncategorized|

7 Comments

  1. Paul January 9, 2019 at 3:34 pm - Reply

    5:15
    L 1
    Vince 31:48
    Diana 25:06
    Bryan 30:47 Rx
    Mark T. 33/44 Rx

    L 2
    Amadi 108/84/7/118

    CF O S
    Rob 51:23 Rx

  2. Tyler Rodems January 9, 2019 at 6:11 pm - Reply

    8am
    L1
    Tim S. 29:10 Rx
    Sam S. 23:41
    Walt 27:41
    L2
    Maddie 120/100/9/173 Rx All
    Ryan 101/82/8/145 Rx All
    Lisa 102/63/6/130 Rx All

  3. Tyler Rodems January 9, 2019 at 6:12 pm - Reply

    9am
    L1
    Jennifer 39:05
    Hayley 31:08
    Tina 38:20 Rx
    Nicole H. 39:02 Rx
    CFOS
    45:06 Rx

  4. Joe January 9, 2019 at 8:53 pm - Reply

    12:00 PM
    L1
    Chris F. 26:44
    Brian T. 25:05
    Sam 28:18
    Curtis 29:54
    Nacho 29:44

  5. James January 10, 2019 at 3:22 am - Reply

    4 PM

    L1

    Morgen 37:05
    Patrick 31:07 Rx
    Sarai 39:03
    Kelsey 33:04 Rx

    L2

    Trapp 82/86/7/177 Rx all
    Jimmy 90/58/5/140
    Chris B 100/56/5/184 RX all
    Jeff 25/87/8/110 Rx all
    Warren 75/49/6/90 Rx all

    CFOS

    Jim 35:30 Rx
    Linda 34:21 Rx

  6. James January 10, 2019 at 3:33 am - Reply

    5 PM

    L1

    Milly 25;58Rx
    Andy 23:54 Rx
    Shannon 31:40
    Cami 35:40 Rx
    Briley 26:12
    Vagard 32:06 Rx
    Dave M 21:41
    Hannah 27:30

    L2

    Nicole 85/38/6/88 Rx all
    Tina 100/80/6/120 Rx all
    Newman 75/70/7/156 Rx all

    CFOS

    Tommy 48:43

  7. James January 10, 2019 at 3:37 am - Reply

    6 PM

    L1

    Mark 38:20
    Elizabeth 34:44
    Pam 33:06
    JR 33:20
    Cathy 29:30 RX

    L2

    Shane 76/44/6/97 Rx all
    Shelly 76/40/6/80
    Sloane 112/124/9/116 Rx all
    Gary 85/121/9/135 Rx all

    CFOS

    Marisa 26:50 Rx
    William 38:20 Rx

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