Workout: Friday 03/06/2015

Rachel with her dazzling smile showing us that these workouts are fun!

 

Announcements

Double Under Clinic: Monday March 9th @ 6pm

 

Level 1

Open Workout 15.2 (Scaled)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Post total number of reps completed.

Extra Credit

1 Mile Run

 

 

Level 2

Open Workout 15.2 (Rx’d)

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Post total number of reps completed.

Extra Credit

1 Mile Run

 

Barbell Club

Snatch: 1 @ 70%, 1 @ 75%, 3 x 1 @ 80%

Clean & Jerk: 1 @ 70%, 1 @ 75%, 3 x 1 @ 80%

Front Squat: 3 x 2 @ 75%

Post loads.

 

CF Old School

0-10 Min

100 Wall Ball 20#@10’/14#@9′

10-20 Min

50 Calorie Row

50 Burpees 6″ Target

20-30 Min

4 Rounds

15 Power Snatches 75/55#

30 Double Unders

Post Rx or not.

 

 

4 comments

  • Paul 6 Mar ’15

    5:15
    L1
    Erika 132 EC
    Barbara 132 EC
    Clara 132 EC
    Shiloh 177 Rx EC
    Rob 132 Rx
    EC
    Joe V. 52 Rx EC
    Rose 48 Rx
    L2
    Josh C. 54 Rx
    Tim 23 Rx
    John N. 122 Rx
    Diana 35 Rx
    JoJo 274 Rx
    Newman 133 Rx
    Paul F. 65 Rx

    Reply
  • Teshina DeBoer 6 Mar ’15

    8am
    L1
    Jennifer 131Rx
    April 120
    Felica 141Rx EC
    Toni 200 EC
    Berenice 128 EC
    L2 Milly 122Rx EC
    CFOS Tina compl.

    9am
    L1
    Erika 86Rx
    Michael 186Rx EC
    Steven 82
    Carrie J. 196Rx
    L2
    Kenny 177Rx PR
    Tyler R. 275Rx PR
    Terry W. 119Rx
    Teshina 198Rx PR
    CFOS
    Monica Rx/Rx/3+4
    Vince Rx/Rx/3

    Reply
  • Tyler Rodems 6 Mar ’15

    12pm
    L1
    Brian M. 81 Rx
    Sam 94 Rx
    Jeff J. 126 Rx
    Brian T. 192 Rx
    Court 106 Rx
    CFOS
    Christina Rx/ Rx/ 3+ 8 SN
    L2
    Bear 81 Rx PR
    Briley 181 Rx PR

    Reply
  • Tyler Rodems 6 Mar ’15

    5pm
    L1
    Mark 34 EC
    Susan 129 Rx
    Jean 92 Rx
    Carrie M. 94 Rx
    Rachel 135
    Kolten ∞
    Robbie 172 Rx EC.
    L2
    Nik 172 Rx PR
    Trapp 129 Rx PR
    Chris B. 124 Rx
    Terry 138 Rx PR
    Ira 35 Rx PR
    BBC
    Ira 200#/ 225#/ 225#

    Reply

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