Workout: Friday 04/03/2015

Announcements

There will be no open gym this Sunday, April 5th.  Instead we will be having one class at 9am.

Level 2’s…the Crucible returns!  Come join us this Saturday at 10:30 am at the Santee YMCA for a fun pool workout!

 

Level 1

1000M Row

21 Overhead Squats 95/65#

21 Pull Ups

750M Row

15 Overhead Squats

15 Pull Ups

500M Row

9 Overhead Squats

9 Pull Ups

Post time.

Extra Credit

EMOM for 5 Min

7 Wall Ball 20/14#

10 Double Unders

 

Level 2

800M Run

30 Burpee Bar Muscle Ups

800M Run

Post time.

Extra Credit

EMOM for 10 Min

1 Hang Squat Clean + 1 Squat Clean @ 80% 1RM

 

Barbell Club

Snatch: 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%

Clean & Jerk: 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%

Front Squat: 2 @ 75%, 2 x 2 @ 80%

Post loads.

 

CF Old School

15 Min Time Cap

“Karen”

150 Wall Ball 20#@10’/14#@9′

*Every time you break a set, 10 burpee penalty to be completed at the end of the workout

Post time and burpees.

5 comments

  • Paul 3 Apr ’15

    5:15
    L1
    Barbara 19:49 EC
    Erika B. 21:25 EC
    Shiloh 20:43 Rx EC
    Carrie M. 21:12 Rx
    Emily 19:51 Rx EC
    Diana 18:39 Rx EC
    Tim 24:41 EC
    Rob 24:22
    Joe V. 27:00
    Ray 30:27 Rx
    Brian K. 16:01 Rx EC
    BBC
    Terry 125#/155#/195#

    Reply
  • Teshina DeBoer 3 Apr ’15

    8am
    L1
    Steve A. 18:50 mod
    Paul S. 23:33
    Scotty 15:17Rx
    Walt 18:21Rx
    L2
    Milly 27:46Rx
    Joey 14:50Rx
    BBC Heather R. 105/155/165#

    Reply
  • Teshina DeBoer 3 Apr ’15

    9am
    L1
    Tina 23:12Rx EC
    Vince 21:06 EC
    Nick 20:04Rx EC
    Alex D. 14:31Rx
    Kenny 15:10Rx
    Michael 22:03Rx
    Adam 25:52Rx EC
    Berenice 27:59 EC
    Francisco 17:54Rx EC
    Carrie J. 23:33

    Reply
  • Tyler Rodems 3 Apr ’15

    12pm
    L1
    Aileen 26:51 Rx
    Ashley 22:10 ( 1st Pull-up).
    Brian T. 15:31 Rx
    Hannae 24:42
    Jeff J. 22:44 Rx
    Sam 23:32
    Shane 25:15 Rx
    CFOS
    Christina 9:53 Rx
    L2
    Briley 37:53 Rx ( Mile Runs)
    Jake 37:53 Rx ( Mile Runs).
    BBC
    Bear 150#/220#/315#
    Tyler 215#/255#/ 275#

    Reply
  • Tyler Rodems 3 Apr ’15

    5pm
    L1
    Carlyn 18:47 Rx 95# EC
    Austin 22:50 EC
    Chris B. 17:24 Rx EC
    Sloane 16:44 Rx EC
    Gary 19:14 EC
    Robbie 19:35 Rx EC
    Clara 23:11
    Kevin C. 22:13
    Justin 23:20 Rx
    Warren 22:41
    Rey 24:04
    Mark 25:37
    Andy 21:57 Rx
    L2
    Gio 30:00 MOD
    Maddie 17:53 Rx
    Terry 15:23 Rx
    Ira 33:47
    BBC
    Joe B. 110#/130#/145#

    Reply

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