Workout: Wednesday 02/06/2019

Congratulations to our CFEC badass, Shelly.  She ran a marathon over the weekend while wearing her Weighted Vest!  Way to go, Shelly!

 

Level 1

“Weighted Vest Wednesday”
20#/14#

AMRAP in 12 minutes
200m Run  (2 reps)
12 KB Snatch Right Arm  53#/35#
12 KB Snatch Left Arm
12 Pull Ups
_ Rest 3 minutes –
AMRAP in 12 minutes
10 Box Jumps  20″
10 Push Ups
20 Overhead Walking Lunges  45#/25#
Post rep total for each.

 

Level 2

“Weighted Vest Wednesday”
20#/14#

“Jackie”
1000m Row
50 Thrusters  45#/35#
30 Pull Ups
– Rest 5 minutes –
4 Rounds
100m Farmer’s Walk  2 @ 70#/2 @ 53#
10 Pull Ups
15 Push Ups
20 Squats
Post time minus 5 minutes.

 

CrossFit Old School

7 Rounds
10 Calories on Assault Bike
15 Goblet Squats 53#/35#
20 KB Deadlifts
25 Sit Ups
Post time.

By |2019-02-06T11:59:37+00:00February 6th, 2019|Uncategorized|

6 Comments

  1. Paul February 6, 2019 at 2:16 pm - Reply

    5:15
    L 1
    Mark T. 84/145 Rx
    Chris F. 108/155
    Tim S. 144/136 Rx all
    Rob 76/180
    Paul 96/95 Rx

    CF O S
    Rose 35:3 Rx
    Diana 26:38 Rx

  2. CFEC Staff February 6, 2019 at 5:58 pm - Reply

    8am
    CFOS
    Amanda 31:24 Rx

    9am
    L1
    Tina 108/167 WV
    Jennifer 66/110
    Andrea 88/160 Rx All
    L2
    Daniel 23:01 WV
    CFOS
    Jeff N. 32:45
    Nicole H. 30:31 Rx

  3. James February 6, 2019 at 8:54 pm - Reply

    12 PM

    L1
    Morgen 78/130
    Tina H 140/225
    Nicole 116/160
    Sam S 118/170 Rx All
    Brian 114/213
    Curtis 114/140

  4. James February 7, 2019 at 2:48 am - Reply

    4pm

    L1
    Chris B 114/180 Rx All
    Jimmy 115/100
    Dave M 134/160 Rx All

    L2
    Trapp 22:26 Rx
    Ira 28:53
    Lisa 25:43 Rx

    CFOS
    Dylan 27:24 Rx
    Warren 27:47 Rx

  5. James February 7, 2019 at 2:50 am - Reply

    5 PM

    L1
    Andy 140/120
    Dave N 114/218 Rx All
    Andrea 115/170 Rx All
    Milly 116/138 Rx All
    Kathy 118/165

    CFOS
    Tommy 27:49 Rx

  6. James February 7, 2019 at 2:54 am - Reply

    6PM

    L1
    Mark 85/100
    Elizabeth 89Rx/130
    Kate 107/145
    Will 114/180
    Joe 108/180
    Andrea 114/120

    L2
    Marisa 21:42 Rx
    William 19:03
    Gary 22:33 Rx
    Sloane 19:12 Rx
    Shelly 35:34 WV

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