Workout: Wednesday 04/29/2015

Announcement

CFEC’s first Surf Club meeting is on Saturday, May 2nd @ Pacific Beach (Law Street) at 9 am!

 

Level 1

25 Min Time Cap

2000M Row

50 Wall Ball 20/14#

40 KB Swings 53/35#

30 Deadlifts 135/95#

20 Proper Push Ups

10 Knees to Elbows

Post time.

Extra Credit

Partner Abs*

 

Level 2

5 Rounds

20 Calorie Row

12 Burpees

Rest 1 Min

+

Every :15 sec for 16 intervals

3 Squat Jumps 95/65#

Post total time minus rest and Rx or not.

Extra Credit

Partner Abs*

 

CF Old School

AMRAP in 20 Min

Buy In: 1 Mile Run

30 Squats

30 KB Swings 53/35#

30 Sit Ups

Post total number of reps.

7 comments

  • Paul 29 Apr ’15

    5:15
    L1
    Barbara 19:45 EC
    Erika 21:17 EC
    Carolyn 20:15 9’/ 135# EC
    Diana 18:28 Rx
    Riva 21:09 Rx EC
    Cathy 20:10 EC
    Gaby 20:00 Rx EC
    Brian M. 19:23 Rx
    Anthony 18:28 Rx
    Clara 22:50 EC
    Joe V. 20:20 Rx EC
    Paul Rx
    L2
    Shane 11:48 Rx/7
    Milly 11:36/Rx all
    Teshina 9:25 / Rx all
    Vince 11:00 /Rx all
    CF OS
    Rose 178 Rx
    Rob 235 Rx

    Reply
  • Teshina DeBoer 29 Apr ’15

    8am
    L1
    Steve A. 21;40Rx EC
    Ed M. 20:07Rx
    Michael 20:51
    Jill 21:30
    Laurie 23:44 EC
    Walt 19:23Rx EC
    Carrie J. 20:48Rx
    Alex D. 15:34Rx EC
    Tim 24:35Rx EC
    Ed A. 18:49Rx
    Berenice 5 K2E EC
    Juan 18;10Rx EC
    L2 Joe B. 10:02/Rx all

    Reply
  • Teshina DeBoer 29 Apr ’15

    9am
    L1
    Tina 21:19Rx EC
    Anthony F. 23:02 EC
    Monica 18:15Rx EC
    Katie 24:12Rx EC
    Danielle 16;02Rx EC
    L2 Ian 8:59/Rx all EC

    Reply
  • Tyler Rodems 29 Apr ’15

    12pm
    L1
    Aileen 23:17 Rx EC
    Ashley 22:31 EC
    Brittany 24:03 Rx EC
    Court 20:37 Rx EC
    Megan 23:40 EC
    Sam 24:32 Rx
    Steve-O 21:33 Rx EC
    L2
    Candace 11:23 Rx/ Rx
    CFOS
    Ryan 323 Rx

    Reply
  • Teshina DeBoer 29 Apr ’15

    4pm
    L1
    Ruby 20:40Rx EC
    Kevin C. 20 P/U EC
    Jacob 21:18Rx EC
    Sara 2 P/U
    Nicole 21:51 EC
    Scott 24:08Rx
    Cami 20 P/U EC
    Hannae 23:57 EC
    Pat 21:24Rx EC
    Robbie 20:03Rx
    CFOS
    Dylan 230Rx
    Alex 158Rx
    L2
    Chris B. 10:00/Rx all EC
    Bear 9:53/Rx all
    Josh C. 12:13/Rx all

    Reply
  • Teshina DeBoer 29 Apr ’15

    5pm
    L1
    Sonya 14 P/U
    Perry 24:45Rx
    Milly 19:36Rx EC
    Julia 20:12Rx EC
    Rachel 24:04
    L2
    Brent 8:02/Rx all
    Andy 7:53/Rx all

    Reply
  • Teshina DeBoer 29 Apr ’15

    6pm
    L1
    Nick 21:15Rx EC
    Josue 22;58Rx EC
    Essence 21:57Rx EC
    Brian K. 18:06Rx EC
    L2 Gary 9:00Rx/13

    Reply

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