Workout: Monday 03/09/2015

Reminder:  Tonight is CFEC’s Double Under clinic.  We will break down the movement and teach you the skill set to get and improve on your Double Unders.  The clinic starts at 6:00 p.m.

 

 

Level 1
1500m Row
+
3 Rounds
10 Alternating Front Rack Lunges (R+L=1) + Thruster Complex  95#/65#
15 Pull Ups
20 Box Jumps 20″
+
1500m Row
Post time.

 

 

 

 

Level 2
21 – 15 – 9
KB Flip Squats  53#/35#
KB One Arm Thruster Right
KB One Arm Thruster Left
+
800m Run
30 TGU’s
Post time.

 

 

 

Barbell Club
Overhead Squat  6,6,6,6,6
Bench Press 3,3,3,3,3
Post loads.

 

 

 

 

CrossFit Old School
800m Run
30 GHD Hip Extensions
30 GHD Sit Ups
30 Overhead Walking Lunges  45#/25#
400m Run
25 GHD Hip Extensions
25 GHD Sit Ups
25 Overhead Walking Lunges
200m Run
20 GHD Hip Extensions
20 GHD Sit Ups
20 Overhead Walking Lunges
Post time.

9 comments

  • Sean O'Day 9 Mar ’15

    LVL 2
    29:16 RX

    Back on the grid Ya’ll

    Reply
  • Paul 9 Mar ’15

    5:15
    L1
    Emily 38:29 Rx
    Clara 40:30
    Carrie M. 37:20 Rx
    Brian M. 39:49
    Paul F. 38:47 Rx
    L2
    Sholoh 28:08 Rx
    Joah C. 32:58 Rx
    Terry 30:20 Rx
    CF OS
    JoJo 32:21 Rx 1 mi. X 3
    Cathy 23:00 Rx
    Rose 28:29 Rx
    Barbara 20:26 Rx
    Rob 31:30 Rx
    Diana 30:28
    Newman 32:08 Rx 1 mi. X 3

    Reply
  • Paul 9 Mar ’15

    8:00
    L1
    Josh 36:43 Rx
    Jill 36:11
    Michael 35:21 75#
    Walt 34:57 Rx
    Berenice 40:20
    Hanne 38:27
    L2
    Briley 28:05 Rx
    BBC
    Juan 165#/-

    Reply
  • Teshina DeBoer 9 Mar ’15

    9am
    L1
    Tina 32:17Rx
    Eric Mc. 34:00 (2rds)
    Wendi 44:30Rx
    CFOS
    Monica 16:27Rx
    Alex D. 18:17Rx
    Briley 26:25Rx (all 800M)

    Reply
  • Alex D 9 Mar ’15

    I felt like a oversized labador chasing a gazelle (Monica) today.

    Reply
  • Tyler Rodems 9 Mar ’15

    12pm
    L1
    Brian K. 30:00 Rx
    Brian T. 32:43 Rx
    Brian B. 41:03
    Jeff J. 39:57 Rx
    Court 37:00 Rx
    Ed A. 36:02 Rx
    Aileen 36:31 53#

    Reply
  • Teshina DeBoer 9 Mar ’15

    4pm
    L1
    Nicole 48:16
    Alfredo 43:00
    Paul S. 45:05
    Kevin C. 42:28 mod
    Scott 30:30Rx
    Mark 48:02
    Pat 33:38Rx
    L2
    Dylan 39:49 (35#TGU’s)
    Chris B. 25:58Rx
    CFOS
    Brad B. 30:06Rx (800M)
    Julia 26;24Rx
    BBC Kelley 73/78/83/88/143#

    Reply
  • Teshina DeBoer 9 Mar ’15

    5pm
    L1
    Dany 34:00 mod
    Faith 32:02 mod
    Carissa 41:13
    Damian 41:50Rx
    Jeria 25:00 mod
    Summer 42:21
    Perry 35:01Rx
    JImmy 16:00 1/2
    Warren 40:00 mod
    Toni 42:50
    Rachel 37:42
    Chris F. 35:04Rx
    Brent 26:27Rx
    L2
    Nik 28:30Rx
    Trapp 31:54Rx
    CFOS Tiffany 21:32

    Reply
  • Teshina DeBoer 9 Mar ’15

    6pm
    L1
    Gary 29:13Rx
    Sloane 28:29Rx
    L2
    Milly 33:40Rx
    Maddie 40:33 (26#TGU)

    Reply

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