Workout: Thursday 03/05/2015

Announcements

Double Under Clinic: Monday, March 9th @ 6pm

 

Level 1

25 Min Time Cap

Must complete 300 reps from the following exercises:

Front Squats 75/55#

Back Squats

Overhead Squats

Hang Power Cleans

Push Jerks

Bent Over Rows

Front Rack Lunges

Burpees

*Minimum of 25 reps for all exercises

Post time or total reps completed.

Extra Credit

100 Sit Ups for completion

 

Level 2

5 Rounds

250M Row

10 Unbroken Hang Power Cleans 135/95#

Rest 1 Min

+

Rest 5 Min

+

5 Rounds

10 Calories Airdyne

12 Burpees

Rest 1 Min

Post total time minus rest for each.

Extra Credit

100 Sit Ups for completion

 

Barbell Club

Power Clean: 5 x 2 @ 65%

Power Jerk: 5 x 2 @ 65%

SLDL: 5 x 3

Post loads.

 

CF Old School

5K Run or 5K Row

Post time.

6 comments

  • Paul 5 Mar ’15

    5:15
    L1
    Erika 271 EC
    Tom 24:55
    Barbara 290 EC
    Morgan 260
    Jennifer 261 EC
    Cathy 260 EC
    Rob 255 EC
    Joe V. 260 EC
    Carrie M. 291 EC
    Diana 20:38 Rx EC
    Paul 22:47 Rx
    L2
    Brian K. 9:10 Rx/6:47 Rx
    CF OS
    Anthony 28:13 Run
    Newman 28:13 Run

    Reply
  • Paul 5 Mar ’15

    8:00
    L1
    Claudia 24:11 Rx
    Riva 24:38 Rx EC
    Linda 24:50 Rx EC
    Ruby 23:24 Rx EC
    Tina 19:58 Rx EC
    Alen 210
    Berenice 140 EC
    L2
    Kenny 7:29 Rx/8:03 Rx EC
    CF OS
    Felica 30:42 Run
    Susan N. 30:42 Run

    9:00
    L1
    Anthony 32:49
    Clara 260
    James 20:27 Rx EC
    Alex 19:17 Rx EC
    Cf OS
    Tina 31:10 Run
    Monica 22:14 Run

    Reply
  • Teshina DeBoer 5 Mar ’15

    12pm
    L1
    Brian T. 16:27Rx EC
    Deborah 275 EC
    Aileen 22:45Rx
    April 19:43 EC
    Christina 283 EC
    CFOS
    Ryan 24:20 Run 10#WV
    Garison 24:50 run
    Ashley 30:21 Run
    Steve-O 24:00 run
    Terry W. 24:00 run

    Reply
  • Teshina DeBoer 5 Mar ’15

    4pm
    L1
    Danielle 14:03Rx EC
    Jacob 21:36Rx EC
    Kevin C. 182 EC
    Shiloh 16:17Rx EC
    Pat 294 EC
    CFOS
    Trapp 20:18 PR 5K Row
    Chris B. 20:20 5K Row
    Brad B. 20:25 5K Row

    Reply
  • Teshina DeBoer 5 Mar ’15

    5pm
    L1
    Danny 200 EC
    Faith 160 EC
    Mark 172 EC
    Hannae 188 EC
    Chris B. 16:55Rx
    Warren 220 EC
    Damian 280 EC
    Carissa 243 EC
    Tsu 252 EC
    Marissa 265 EC
    Perry 255 EC
    Toni 21:08 EC
    Rachel 220 EC
    Jeria 220 EC
    Tiffany 22:47
    Ira 230 @ 95#
    BBC Ira 175/150/95#

    Reply
  • Teshina DeBoer 5 Mar ’15

    6pm
    L1
    Robbie 250 EC
    Nick 24:49Rx EC
    L2 Jessica K. 7:37Rx/8:30Rx
    CFOS
    Gary 22:20 5k Row
    Milly 24:40 5K Row
    Julia 33:10 Run

    Reply

Post a reply

Copyright © Crossfit East County 2016