Workout: Monday 03/02/2015

Announcements

Monday, March 9th at 6pm we will be holding a double under clinic!  Here is your opportunity to focus on mastering the double under…

 

Level 1

AMRAP in 20 Min

2 Thrusters 95/65#

2 Burpees

200M Run

*Add 2 reps each round and continue until time is complete

Post last completed round.

Extra Credit

2000M Row for time.

 

Level 2

25 Min Time Cap

30 Strict HSPU

30 KB Swings 70/53#

30 Box Jumps 30/24″

30 Deadlifts 275/185#

30 CTB Pull Ups

30 Power Cleans 155/105#

Post time or total reps completed.

Extra Credit

2000M Row for time.

 

Barbell Club

Snatch: 5 x 1 @ 70% OTM

Snatch Pull: 3 x 3 @ 80%

Back Squat (5 Second Eccentric on Rep 1): 3 x 3 @ 60%

Post loads.

 

CF Old School

100 Double Unders

100 Sit Ups

800M Run

100 Squats

1000M Row

100 Double Unders

Post time.

 

 

 

7 comments

  • Paul 2 Mar ’15

    5:15
    L1
    Erika 12 EC: 11:18
    Barbara 12 EC:8:52
    Irma 6
    Clara 10
    Tom 8
    L2
    Shiloh 24:50
    Tim 150
    Anthony 165
    Josh C. 165
    CF OS
    31:10 Rx
    Rob 26:19 EC: 9:31

    Reply
  • Paul 2 Mar ’15

    8:00
    L1
    Josh 12 Rx
    Brian B. 10 Rx
    CF OS
    Juan 23:11 Rx
    Susan N. 23:59 Rx
    Briley 19:16 Rx
    Felica 22:56 Rx
    Ruby 26:10 Rx

    Reply
  • Teshina DeBoer 2 Mar ’15

    9am
    L1
    Tina 14Rx EC 8:53
    Erika 12
    Eric Mc. 12Rx EC 9:29
    Laurie 10Rx
    Monica 14Rx (run short of 16’s!)
    L2
    Kenny 158 (Parallete Deficit HSPU)
    Briley 23:22Rx

    Reply
  • Teshina DeBoer 2 Mar ’15

    12pm
    L1
    Deborah 10Rx EC 9:30
    Aileen 12Rx
    L2
    Steve-O 23:35Rx
    Candace 173
    CFOS
    Ed A. 17:45Rx
    Brian T. 22:30Rx
    Adam 24:27Rx

    Reply
  • Teshina DeBoer 2 Mar ’15

    4pm
    L1
    Paul S. 12Rx
    Kevin C. 10@75#
    Nicole 10@55#
    Alfredo 12Rx
    Chris F. 14Rx
    Julia 12Rx
    Scott 14Rx
    Pat 12Rx EC 9:01
    Hannae 12@55# EC 10:12
    Ira 10Rx
    L2
    Dylan 24:58
    Brad B. 21:44 (mod HSPU)
    Maddie 24:15 (mod KBS)
    BBC Kelley 73#/83#/133#
    CFOS
    Alex D. 15:47Rx
    Sloane 16:58Rx

    Reply
  • Teshina DeBoer 2 Mar ’15

    5pm
    L1
    Brad B. 12Rx
    Summer 10@55#
    Jimmy 12Rx
    Chris B. 14Rx
    Jean 12Rx
    Marissa 12Rx
    Keighly 10@35#
    Mark 10Rx EC 8:27
    Robbie 12Rx EC 8:33
    Rachel 12@35# EC 10:10
    Toni 12@35# EC: 11:23
    Warren 12@95# EC: 9:15
    Milly 16Rx EC: 9:35
    L2
    Newman 16:13Rx
    Freddy C. 18:35Rx
    Brian K. 22:15Rx EC: 8:11
    Terry 23:15Rx
    Chad 159
    Trapp 23:41Rx ODB EC: 8:19
    Tiffany 22:25 mod
    Jake 23:08Rx
    Nik 23:04Rx
    CFOS Brent 23:20Rx 2K Row

    Reply
  • Teshina DeBoer 2 Mar ’15

    6pm
    L1
    Jill 12 mod
    Michael 12@75#
    Nick 12Rx EC 9:22
    Jennifer 12Rx
    Christina 12Rx EC 10:08
    L2
    Gary 150
    Jessica K. 135 EC 8:01
    Shane 146
    Milly 143

    Reply

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