Announcement
Please come support our Crossfit East County athletes competing in the Reindeer Games this Saturday, December 12th at 8 am at the Del Mar Fairgrounds!
Level 1
E2MOM for 10 Minutes
3 Push Press *AHAP
10 Alternating Pistols
+
20 Minute Time Cap
400M Run
30 DB Front Squats 35/25#
30 Alternating DB Snatches
30 DB Push Jerks
30 DB Bent Over Rows
Post load and time.
Level 2
With a Continuously Running Clock:
0-10 Minutes
AMRAP in 10 Minutes
1 Muscle Up
10 Calorie Airdyne
*Keep adding 1 Muscle Up each round
10-20 Minutes
EMOM for 10 Minutes
10 Wall Ball 30#/20#@10′
5 Pendlay Rows 155/105#
20-30 Minutes
Max Reps Sandbag TGU’s 70/50#
Post rounds, Rx or not, and reps.
Barbell Club
Every :45 Seconds for 20 Intervals: 1 Clean and Jerk
+
E3MOM for 15 Minutes
3 Front Squats with a 5 count pause in the bottom
Max Reps Unbroken Strict Pull Ups
Post loads.
5:15
L1
Jeff M. 165# PR/10:26 Rx
Michael 115#/9:45
Mike S. 115#/13:30Rx
Erica S. 70#/13:23
Barbara 95#/9:10 Rx
Erika 85#/10:21 Rx
Monica 75#/9:02 Rx
Jennifer 55#/9:23
Carolyn 85#/9:17 Rx
Rob 145#/10:02 Rx
Paul145#/7:55 Rx
L2
Jake 5 +3 Rx/7/19 Rx
8am
L1
Tim S. 145#/12:20Rx
Josh 135#/9:33Rx
Vince 145#/8:57Rx
Berenice 65#/17:36
Anthony 145#/7:20Rx
Emily 95#/10:40Rx
Stroup 145#/7:50Rx
John F. 125#/14:19Rx
Felica 80#/–
Erica B. 80#/–
9am
L1
Briley 115#/9:48Rx
Jeff S. 215#/7:04Rx
Anthony F. 125#/14:10
Tina 100#/9:14Rx
Amanda 35# (10 reps)/10:20 20#DB
12pm
L1
Court 155#/8:56Rx
Brian T. 175#/7:11Rx
Sam 155#/9:15Rx
Ray 165#/11:53
Brittany 105#/10;27Rx
Kevin C. 135#/12:05Rx
Warren 155#/10:02Rx
Talal 95#/8:30
Diana 105#/7:21Rx
Christina –/10:02Rx
L2 Brad 10 (1M/U,10CAL)/3/24Rx
4pm
L1
Essence 75#/8:30Rx
Troy 155#/10:46Rx
Pat 155#/11:02Rx
Lina 55#/9:15Rx
Robert 155#/10:50Rx
Chris B. 205#/7:29Rx
L2
Sean 6Rx/6/38Rx
Ira 6+1/2/10Rx
Tim R. 6/3/12Rx
Trapp 6+7Rx/lots of pain/36Rx
5pm
L1
Tommy 125#/11:16
Dave M. 95#x10/6:20Rx
Summer 85#/8;31
Ed M. 135#/8;48Rx
Mark 145#/11:44Rx
Steve-O 175#/6:40Rx
Milly –/6:28Rx
L2
Shane 7+3/C/more than Trapp Rx
Ryan 4+5Rx/2/more than Sean Rx
6pm
L1
Andrea 85#/9:44Rx
Mike 115#/13:40Rx
Rich 105#/13:01
Greg 135#/13:43
Joe 215#/9:37Rx
Gary 115#/9:34Rx
Sloane 95#/6:51Rx
Clara 80#/13:01
Dylan 55#/13:24
Uuummm…. That chick Essence Rx’d that workout… I was there.
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