Level 1
E3MOM for 15 Minutes
5 Deadlifts *AHAP (No dropping from the top)
5 Handstand Push Ups
+
AMRAP in 15 Minutes
200M Run
40′ DB High Carry Walking Lunge 35/25#
8 Renegade Rows
40′ DB High Carry Walking Lunge
Post load and total number of rounds plus reps.
Level 2
E3MOM for 15 Minutes
5 Deadlifts *AHAP (Dead stop, no dropping from the top)
20 Push Ups (W=15)
+
AMRAP in 15 Minutes
1 Rope Climb
10 Alternating DB Snatches 70/50#
20 Calorie Row
Post load and total reps.
Crossfit Old School
AMRAP in 20 Minutes
200M Run (=2 reps)
10 SDL-HP 75/55#
10 Overhead Squats
Post total reps.
5:15
L1
James 235#/3+4 RR RX
Milly 205#/3+ 20′ WL Rx
Paul 255#/3+8 RR Rx
L2
Rob 255#/-
Jeff W. 305#/135 Rx
CF O S
Rob 122 Rx
8am
L1
Tim S. 265#/3+20′ Rx
Erica S. 120#/2+20′
April 130#/2+4RR
Berenice 150#/3
9am
L1 Jill 105#/3+150M Run
12pm
L1
Roarke 175#/–
Ray 315#/2+30′ Rx
Brian T. 325#/2+5RR Rx OH Lunges
Sam 245#/3+1RR Rx
Darin 165#/2
Nicole 165#/2+8RR Rx
Tina H. 175#/3+36′ Rx
Susan –/3+10 steps run Rx
CFOS Dalton 220Rx
4pm
L1
Nat 165#/2+30′
Joanna 135#/2
Mark D. 215#/2+20′ Rx
Warren 135#BP/3.5 mod
Cami 205#/2+3RR
Tim R. 285#/2+200M Rx
Sonya 120#/2+20′ (2nd set)
Pat 205#/3Rx
Chris B. 405#PR/3+6RR Rx
L2
Trapp 285#/146Rx
Jimmy 185#/109Rx
Nik 275#/156Rx
5pm
L1
Mark 255#/2+5RR
Elizabeth 135#/2+200M Rx 30#
Monica S. 155#/3+40’Rx
Elsa 115#/3+175M
Jeria 175#/2+8’Rx
Jess 155#/1+6RR Rx
Will 315#/3+5’Rx
Cathy 165#/2+20’Rx
Moises 135#/2+20′
L2 Blake 315#/104Rx
CFOS Steve-O 198Rx
6pm
L1 Marisa 185#/3+10RR Rx
L2
Gary 230#/101Rx
Sloane 215#/104@40#
Terry 285#/148Rx
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