Level One
“CrossFit Total”
3 attempts at max load for 3 lifts.
Deadlift
Back Squat
Press
Post load for each and total.
Level Two
5 Sets
Max Reps of Body Weight Bench Press followed by Max Reps of Strict Pull Ups
Rest as needed between sets.
Post body weight and total reps for each.
Old School
21 – 18 – 15 – 12 – 9 – 6
Calories on Rower
Russian KB Swings 53#/35#
KB Walking Lunges
X 2 Sit Ups
Alternating KB Rows
* 200m Run after every round.
Post time.
5:15am
L1
Rose 165#/115#/75#=345
Rob 275#/185#/115#=575
Derek 445#/315#/185#=945
Joseph 225#/185#/115#=525
Matt G. 335#/315#/135#=785
OS
Erica S. 41:33 Rx
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9:00am
L1
Barb 43:47 Rx
Steve 41:15
Madisen 44:31
Laurie 51:40
Alex 31:39Rx
Kris 35:23 Rx
Savannah 28:11 Rx
Dylan 28:07
Jessica 32:09
Leanne 42:13
Nicole 41:51 Rx
Jason 45:05 Rx
Marta 33:25Rx
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4PM- PR CITY BABYYYYY
L1
Tyler 445/355/180 – 990#
Susan 175/135/60 – 370#
Caroline 265 PR!!/195 PR!!/75 – 535#
Chris 475 PR!!/265/175 – 915#
Sean 475 PR!!/335/190 PR!! – 1000#
Marco 500 PR!!/365 PR!!/155 – 1020#
L2
Jake 160/79/77 Rx All
Cris 145/58/55 Rx All
Uli 135/5/25 Rx All
Jimmy 185/49/29 Rx All
Tim 185/4/15 Rx All
OS
Mark B 36:55 Rx
Sam 35:00 Rx
Trapp 26:49 Rx
Warren Was Here!
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