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|

31 Comments

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

    5:15
    L1
    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

    8am
    L1
    Travis 40:18
    Laurie 35:57 (2 rounds)
    CFOS
    Stroup Rx
    Tim S. 15

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

    9am
    L1
    Anthony 30:54
    CFOS
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    Lisa Rx
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  4. Paul January 10, 2018 at 9:03 pm - Reply

    12pm
    L1
    Nacho 39:30
    Darin 41:55 Rx
    Emily 25:29 Rx
    L2
    Steve-O 27:52 Rx
    CFOS
    Tina H. Rx
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    Dave M. Rx ( 115#/ Hades Rope)

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    Pat 36:58
    Elizabeth 37:11
    Delilah 45:18 Rx
    Mike 41:14
    Kennedy 27:20 Rx
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    Ira 41:54 Rx
    Jake 37:44 Rx burpee bmu
    CFOS
    Chris B Rx

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

    5pm
    L1
    Blake 30:53 Rx
    Vegard 35:28 Rx
    Garret 33:46
    Mark 40:04
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    Cameron 38:40.
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    Trapp 29:17 Rx burpee bmu
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    Katie 36:06
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    L2
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    Sloane 33:00

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