Workout: Wednesday 03/28/2018

Congratulations, Coach Joe’s team won the CrossFit East County’s Open Competition.  

 

Level 1

Choose one workout.

#1
“CrossFit Total”
3 attempts for max loads at three movements.
Back Squat
Press
Deadlift
Post load for each and total.

Or

#2
On the 5 minute:
600m Run X 5
Post Rx or runs completed within the time limit.

 

Level 2

Take 12 minutes to find 1RM:
Snatch
+
30 TGU’s  53#/35#
+
3:00 Ring Plank Hold
Post load, time and Rx or times broken.

 

CrossFit Old School

20 Squat Clean Thrusters  75#/55#
20 GHD Sit Ups
400m Run
20 Power Snatches
20 Toes to Bar
600m Run
20 Hand Release Bent Over Row
20 GHD Sit Ups
800m Run
Post time.

By |2018-03-28T15:56:40+00:00March 28th, 2018|Uncategorized|

11 Comments

  1. Paul March 28, 2018 at 1:57 pm - Reply

    5:15
    L 1
    #1
    Malissa 75#/50#/105#=230#
    Mike S. 245#/105#/305#=655#
    Rob 185#/105#/245#=535#
    #2
    James Rx
    Chris F. Rx
    Carolyn C

    L 2
    Amadi 135# PR/-/-
    Barbara 75#/9:13 Rx/2

    CF O S
    Michael 19:24 Rx
    Amadi 1638 Rx

  2. Tyler Rodems March 28, 2018 at 5:01 pm - Reply

    8am
    L1
    Tim S. 245#/125#/325# = 695#
    Stroup 295#/145#/385#= 825#
    Travis 265#/145#/365#=775#
    CFOS
    Trapp 16:52 Rx
    Ed 22:10 Rx
    Walt 24:24
    Lisa 20:14 Rx
    Jill 25:00

  3. Tyler Rodems March 28, 2018 at 5:03 pm - Reply

    9am
    L1
    Felica 150# PR/ 70#/200# =420#
    Jennifer M. 90#/50#/140#= 280#
    Ahamd 245#/115#/315#= 675#
    Jeff S. 315#/ 185#/ 410#= 910#
    CFOS
    Amanda 23:16
    Tina 24:56 Rx

  4. Tyler Rodems March 28, 2018 at 8:03 pm - Reply

    12pm
    L1
    #1
    JoJo 335#/145#/385#= 865#
    Omar 235#/125#/285= 645#
    Tina H. 175#/90#/235#=500#
    Paige 110#/70#/145#= 325#
    #2
    Nicole Rx
    CFOS
    Steve-O 17:40 Rx
    L2
    JoJo –/7:03 Rx/–
    Steve-O 17:40 Rx

  5. Tyler Rodems March 29, 2018 at 1:31 am - Reply

    4pm
    L1
    Clarissa 115#/55#/140#=310#
    Sarai 120#/55#/165#=340#
    Mason 385#/165#/385#= 935#
    Jimmy 365#/185#/365#= 915#
    CFOS
    Rachel 25:49
    Cami 25:13 Rx
    Brian K. 19:12 Rx
    Lindsey 20:34 Rx
    L2
    Brian K. 145#/ –/–
    Warren 125#/9:00 Rx/ 2
    Lindsey 105#/ –/–
    Trapp 155#/4:17 Rx/ 1
    Chris B. 175#/4:58 Rx / 3
    Maddie 115#/ 7:54 Rx/1

  6. Tyler Rodems March 29, 2018 at 1:33 am - Reply

    5pm
    L1
    Katie 110#/60#/155# PR= 325#
    Jessica 165#/80#/225#=470#
    Hannah 155#/70#/ 195#= 420#
    Dave M. 345#/165#/405#=915#
    Cathy 125#/70#/200#PR/ 395#
    CFOS
    Jeria 29:46 Rx
    Garret 30:00 Rx

  7. Tyler Rodems March 29, 2018 at 1:36 am - Reply

    6pm
    L1 #2
    Hannah Rx
    Katie Rx
    CFOS
    Gary 19:30 Rx
    Sloane 19:30 Rx
    Cathy 19:18 Rx
    Shelly 21:28

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