Workout: Wednesday 12/05/2018

Level 1

“Weighted Vest Wednesday”
20#/14#

4 Rounds
20/15 Calories on Assault Bike
10 Burpees
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
3 Rounds
250m Row
12 Split Squat Jumps R+L=1
20 KB Clean and Jerks  53#/35#
Post time

 

Level 2

“Weighted Vest Wednesday”
20#/14#

5 Rounds
200m Run
15 KB Clean and Jerk Right Arm  53#/44#
15 KB Clean and Jerk Left Arm
15 Wall Jumps  *Touch wall 1 ft. above standing reach.
100 ft. Bear Crawl
Post time.

 

CrossFit Old School

50 Sit Ups
50 Squats
50 Push Press  45#/35#
50 KB SDLHP 35#/26#
50 Ring Rows
50 Step Ups  20″
50 Squats Thrusts
50 Sit Ups
Post time.

By |2018-12-05T04:20:53+00:00December 5th, 2018|Uncategorized|

7 Comments

  1. Paul December 5, 2018 at 3:08 pm - Reply

    5:15
    L 1
    Milly 30:05
    Chris F. 32:22
    Amadi 25:33
    Tim S. 33:28 Rx
    Brian K. 26:10

    L 2
    Maddie 37:00 Rx

    CF O S
    Tyler H. 23:30 Rx WV
    Rose 30:43 Rx
    Diana 16:40 Rx
    Adam 19:57 Rx
    Vince 21:20 Rx
    Cathy 22:26 Rx
    Rob 33:07 Rx WV
    Lauren 26:21

  2. Tyler Rodems December 5, 2018 at 6:09 pm - Reply

    8am
    L1
    Ryan 34:28 Rx
    Walt 33:32
    Sam S. 32:00 Rx
    Beverly 36:10 Rx
    CFOS
    Tina 21:43 Rx
    Sami 23:29

  3. Tyler Rodems December 5, 2018 at 6:11 pm - Reply

    9am
    L1
    Tina 46:38 Rx
    L2
    Marisa 33:46 Rx
    CFOS
    Lisa 16:50 Rx
    Andrea 15:46 Rx
    Nicole H. 21:02 Rx
    Jeff N. 31:30 Rx
    William 20:08 Rx
    Sonya 28:19 Rx
    Laurie 39:22 Rx

  4. Garrett Bertsch December 5, 2018 at 8:58 pm - Reply

    Noon
    L1
    Brian 32:39 Rx
    Sam 35:48
    Darin 46:24 Rx

    CFOS
    Morgen 33:33 Rx

  5. Garrett Bertsch December 6, 2018 at 2:17 am - Reply

    4PM
    L1
    Emily 27:04
    Hayley 35:02
    Pat 38:25 Rx

    L2
    Trapp 25:34 Rx
    Jeff 25:25 Rx
    Chris B. 25:48 Rx

    CFOS
    Tina H. 18:07 Rx
    Nicole 21:04 Rx
    Jimmy 20:18 Rx

  6. Garrett Bertsch December 6, 2018 at 2:19 am - Reply

    5PM
    L1
    Shane 44:55 Rx
    Amtim 47:05
    Mark 51:30
    Garrett 37:09 Rx
    Blake 34:10 Rx
    Andrea V. 43:11 Rx
    Dylan P. 45:15
    Joe V. 33:44 Rx
    Vegard 42:20 Rx

    CFOS
    Terry 15:46 Rx
    Jake 21:27 Rx
    Tommy 16:26 Rx

  7. Garrett Bertsch December 6, 2018 at 2:44 am - Reply

    6PM
    CFOS
    Shelly 28:36 Rx

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