Workout: Wednesday 01/10/2018

The gym is closed this weekend, as CrossFit HQ is having its L1 cert at CFEC.  The classes will be replaced by a kickball tournament at Hillside Rec Center, just off Fletcher Parkway at 8:30 a.m.


Level 1

1 Mile Run
3 Rounds
40 Wall Ball  20#/14#
30 Double Unders
20 Deck Squats  25#/15#
10 Burpees
Post time.


Level 2

5 Rounds
10/7 Calories on Assault Bike
5 Hang Squat Snatches  115#/75#
– Rest 5 minutes –
3 Rounds
500m Row
10 Burpee Pull Ups
– Rest 5 minutes –
1 Mile Run
Post time minus 10 minutes.


CrossFit Old School

EMOM for 20 minutes
1st minute: 30 Double Unders
2nd minute: 5 Deadlifts / 4 Hang Power Cleans / 3 Jerks  95#/65#
3rd minute: 10 GHD Sit Ups
4th minute: 5 Burpees / 10 Overhead Walking Lunges  45#/35#
Post Rx or cycles completed.


By |2018-01-10T04:13:33+00:00January 10th, 2018|Uncategorized|


  1. Paul January 10, 2018 at 2:40 pm - Reply

    James 29:59 Rx
    Beverly 34:12 Rx
    Carolyn 34:36
    Gabriel 23:00
    Lauren 24:39 Rx
    Mike D. 27:19
    Rob 23:00
    L 2
    Lindsey 31:26 Rx
    Milly 28:26 Rx
    Amadi 24:51 Rx
    JoJo 22:12 Rx
    CF O S
    Jennifer 17
    Cathy Rx
    Barbara 17
    Paul Rx

  2. Paul January 10, 2018 at 4:54 pm - Reply

    Travis 40:18
    Laurie 35:57 (2 rounds)
    Stroup Rx
    Tim S. 15

  3. Paul January 10, 2018 at 5:47 pm - Reply

    Anthony 30:54
    Tina 17
    Lisa Rx
    Felica Rx

  4. Paul January 10, 2018 at 9:03 pm - Reply

    Nacho 39:30
    Darin 41:55 Rx
    Emily 25:29 Rx
    Steve-O 27:52 Rx
    Tina H. Rx
    Nicole Rx
    Dave M. Rx ( 115#/ Hades Rope)

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  6. Tyler Rodems January 11, 2018 at 3:09 am - Reply

    Clarissa 41:02
    Sarai 40:02
    Jimmy 33:92 Rx
    Pat 36:58
    Elizabeth 37:11
    Delilah 45:18 Rx
    Mike 41:14
    Kennedy 27:20 Rx
    Maddie 36:22 Rx
    Jeff w 30:26 Rx burpee bmu
    Ira 41:54 Rx
    Jake 37:44 Rx burpee bmu
    Chris B Rx

  7. Tyler Rodems January 11, 2018 at 3:11 am - Reply

    Blake 30:53 Rx
    Vegard 35:28 Rx
    Garret 33:46
    Mark 40:04
    Briley 26:13 Rx
    Cameron 38:40.
    Warren 42:53 Rx
    Trapp 29:17 Rx burpee bmu
    Morgen 6
    Cami 10

  8. Tyler Rodems January 11, 2018 at 3:12 am - Reply

    Ron 38:00
    David 38:00
    Katie 36:06
    Marisa 29:09 Rx 20# WB
    Gary 33:00
    Sloane 33:00

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