Workout: Monday 04/13/2015

Announcement

We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!

 

Level 1

EMOM for 10 Min

Odd: 10 Back Squats (AHAP)

Even: 15 Proper Push Ups

Rest 5 Min

AMRAP in 10 Min

5 Power Snatches 75/55#

10 Wall Ball 20@10’/14#@9′

15 Double Unders

Post Rx or not, load, and total reps.

Extra Credit

Max Thrusters 95/65# in 2 Min

*Once you drop the bar from the front rack position, the set is over

 

Level 2

EMOM for 30 Min: 1 High Hang Squat Clean

1st 10 Min: build to daily 1RM

Last 20 Min: decrease load to 80%1RM, and build back up slowly

Post load.

Extra Credit

500M Row x 5

Rest 1 Min

 

Barbell Club

Snatch: 5×1 @ 80% OTM, 5×1 @ 85% OTM, 5×1 @ 90% OTM

*If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Snatch Pull: 3×3 @ 95%

Back Squat: 3@ 80%, 2×3 @ 85%

Post loads.

 

CF Old School

0-10 Min

75 Power Snatches 75/55#

10-20 Min

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

20-30 Min

75 Thrusters

Post times for each.

 

 

9 comments

  • Paul 13 Apr ’15

    5:15
    L1
    Emily Rx 85#/208 Rx
    Monica Rx 85#/193 Rx
    Erika Rx 65#/130 Rx
    Barbara Rx 65#/95
    Gaby Rx 65#/120
    Carrie M. Rx 95#/122 Rx
    Jeff M. Rx 85#/120
    Ray Rx 95#/90
    Shiloh Rx 75#/183 Rx
    Tim Rx 105#/98 Rx
    Tom Rx 115#/110
    Joe V. Rx 95#/101
    Newman Rx 155#/120 Rx
    L2
    Anthony 195#
    Terry 210# PR
    CF OS
    Diana 6:36/8:46/7:37 Rx all
    Vince 8:30/8:03/8:19 Rx all
    Cathy 9:38 Rx/8:35 Rx/10:00
    Rob 8:49 Rx/10:00/10:00

    Reply
  • Paul 13 Apr ’15

    8:00
    L1
    Jill C 75#/150
    Michael Rx 135#/120
    Amanda C 55#/120
    Josh Rx 115#/150 Rx
    Adam Rx 135#/132 Rx
    Brittnay C 65#/155
    Walt Rx 135#/154 Rx EC
    Linda Rx 75#/133 Rx
    Berenice C 75#/110
    Tina Rx 75#/185 Rx EC
    Susan “SEE Thru ” C 65#/125 Rx
    L2
    Ian 245#
    CF OS
    Milly 6:35/7:05/9:27 Rx all
    Briley 4:40/5:00/5:27 Rx all
    Alex D. 5:32/6:53/7:52 Rx all
    Ruby 9:35 Rx/10:00/7:33 Rx

    Reply
    • Susan 13 Apr ’15

      Haha, So funny Paul (Sarcasm).
      And… I only did 55#

  • Teshina DeBoer 13 Apr ’15

    9am
    L1
    Felica 65#/153Rx
    Nuria 85#/180Rx
    L2 Jake 205#PR
    CFOS
    Essence 8:25/7:52/8:33 Rx all
    Juan 6:33Rx/10:00/9:23Rx

    Reply
  • Tyler Rodems 13 Apr ’15

    12pm
    L1
    Carrie J. 95# C/ 210 Rx
    Anthony 95# Rx/ 165
    Ed M. 165# Rx/ 155 Rx
    Loni 45#/ 120
    Sam 115# Rx/ 131 Rx
    Brian B. 135# Rx/ 120 Rx
    Rey 115# C/ 115 65#
    Aileen 95# Rx / 150 Rx
    Christina 73# Rx/ 150 Rx
    CFOS
    Dustin 5:27/ 6:08/ 6:37 Rx All
    Ashley 8:41/ 10:00/ 7:19

    Reply
  • Carrie J 13 Apr ’15

    I’m excited for the gymnastics clinic!

    Reply
  • Teshina DeBoer 13 Apr ’15

    4pm
    L1
    Alfredo 105# Rx/ 100 Rx
    Nicole 75# Rx/ 113 Rx
    Mark 95#/ 100 EC
    Paul S. 135# Rx/ 120 Mod EC
    Carissa 55#/ 98 Rx
    Christina G. 95 Rx/ 60 Rx EC
    Sara 65#/ ?
    Scotty 135# Rx/ 150 Rx
    Scott 95#/ 90 Rx
    Chris L. 135# Rx/ 142 Rx
    Damian 95# Rx/ 120 Rx
    Pat 135# Rx/ 150 Rx EC
    L2
    Chris B. 185#
    Heather 175#
    Andy 195# PR
    Kelley 178#
    CFOS
    Dylan 6:50 Rx/ 10:00/ !0:00

    Reply
  • Teshina DeBoer 13 Apr ’15

    5pm
    L1
    Toni 65#/ 179
    Hannae 65#/ 136
    Tom 95#/ 121 65#
    Tiffany 55# Rx/ 135 Rx
    Perry 115# Rx/ 110
    Chris F. 125#/ 130 Rx EC
    Carolyn 85#/ 105 Rx EC
    Justin 95# Rx/ 95 @ 95#
    Milly 95#/ 181 Rx 65#
    Briley 95#/ 187 Rx 65#/ 16#
    Jessica K. 135# Rx/ 153 Rx
    Steve-O 185#/ 155 Rx
    Carlyn 125# FS/ 159 Rx 75#/ 20#
    Troy 115#/ `150
    Robbie 125# Rx/ 151 Rx
    CFOS
    Heather R. 6:19/ 8:12/ 6:29 Rx All
    Chris B. 5:28/ 9:26/ 6:52 Rx All
    L2
    Ira 260# PR

    Reply
  • Teshina DeBoer 13 Apr ’15

    6pm
    L1
    Julia 105#/180Rx
    Nick 215# Rx/169Rx EC
    Joe 135# Rx/110
    Clara 65#/90
    Gary 135# Rx/193Rx
    L2
    Jessica K. 145#
    Milly 115#

    Reply

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