Workout: Monday 06/22/2015

Level 1

E3MOM for 15 Min

3 Back Squats *AHAP

Max Set Strict Pull Ups

+

AMRAP 12 Min

12 KB Swings 53/35#
12 Goblet Squats
12 Proper Push Ups

Post load, total number of pull ups, and total reps.

Level 2

AMRAP in 15 Min

3 Strict HSPU + 6 Kipping (done as an unbroken set)
1 Rope Climb
10 Alternating Front Rack Lunges 135/95#

+

EMOM for 10 Min

5 Burpees + 100M Sprint
Post total reps and Rx or not.

Barbell Club

EMOM for 15 Min

1 Power Clean + 1 Front Squat
+
E3MOM for 15 Min
3 Back Squats *AHAP
+
4×12 Wtd GHD Hip Extensions and Sit Ups

Post loads.

CF Old School

10 Rounds
10 Wall Ball 20#@10’/14#@9′
5 Burpees
100M Run

Post time.

&nbs

7 comments

  • Paul 22 Jun ’15

    5:15
    L1
    Rose 115#/10 Rx/144 Rx
    Erika 95#/23/168 Rx
    Barbara 95#/32/204 Rx
    Rob 165#/30 Rx/153 Rx
    Tom 165#/12 Rx/108 Rx
    Brian M. 245#/11 Rx/184 Rx
    Paul 155#/12 Rx/218 Rx
    L2
    Anthony 103 Rx/Rx
    Terry 84 Rx/Rx
    Newman 122 Rx/Rx
    BBC
    Jake 205#/195#/-
    CF OS
    Carrie M. 24:17 Rx

    Reply
  • Paul 22 Jun ’15

    8:00
    L1
    Alex 295#/47 Rx/234 Rx
    April 95#/47/186
    Berenice 105#/27/132 Rx
    L2
    Milly 37/Rx
    Briley 89 Rx/Rx
    CF OS
    Briley 15:11 Rx
    Ed A. 15:24 Rx
    Chris B. 15:24 Rx

    Reply
  • Teshina DeBoer 22 Jun ’15

    9am
    L1
    Andy 245#/50Rx/210Rx
    Anthony F. 175#/41/146
    Ethan 95#/25/144
    Amanda 125#/48/144
    Jill 95#/62/156
    Leah 55#/25/168
    Justin B. 215#/28Rx/192Rx
    Tiffany B. 120#/40/135Rx
    Michael 215#/27Rx/168Rx
    Madison 105#/5/191Rx
    CFOS
    Linda 20:26Rx
    Tina 17:45Rx
    Roselynn 18:53Rx
    Katie 21:54Rx

    Reply
  • Teshina DeBoer 22 Jun ’15

    12pm
    L1
    Terry T. 185#/38/144
    Brian T. 265#/15Rx/174Rx
    Court 180#/24Rx/184Rx
    Sam 175#/30Rx/161Rx
    Rey 225#PR/25/156
    Felica 125#/18/132Rx
    Kevin 205#/27Rx/187Rx
    Dustin 245#/63Rx/205Rx
    Tim 185#/28Rx/108Rx
    Chase 55#/48/126
    L2 Teshina 140Rx 105#/Rx
    CFOS
    Ashley 22:58
    Ruby 18:19Rx

    Reply
  • Teshina DeBoer 22 Jun ’15

    4pm
    L1
    Joe G. 225#/16Rx/149Rx
    Julie G. 100#/25/201
    Susan 110#/8Rx/131Rx
    Christina G. 135#/5Rx/160Rx
    Pat 225#/39Rx/199Rx
    Jimmy 315#/24Rx/132Rx
    Sonya 85#/5Rx/118Rx
    L2
    Kevin 150Rx/Rx
    Trapp 105Rx/Rx
    Essence 88Rx/C
    Shiloh 70/Rx
    CFOS
    Dylan 16:39Rx
    Aileen 19:41Rx

    Reply
  • Teshina DeBoer 22 Jun ’15

    5pm
    L1
    John S. 165#/26/144
    Tommy 155#/25/168
    Perry 145#/23Rx/144Rx
    Brittany 135#/9Rx/121 mod
    CFOS Ian 16:36Rx 25#
    L2
    Brad 81/Rx
    Jessica K. 20Rx/Rx
    Gary 84/Rx
    Sloane 80/Rx
    Brent 93/Rx

    Reply
  • Teshina DeBoer 22 Jun ’15

    6pm
    L1
    Gaby 105#/51/216Rx
    Justin 135#/32Rx/132
    Danny 135#/16Rx/126
    Clara 110#/28/120
    Dylan 65#/20/?
    Jessica J. 55#/30/140
    Summer 85#/31/141
    Jeria 55#/22/180
    Jessica K. 225#/12Rx/154Rx 44#
    L2 Nick 105/Rx
    CFOS Julia 18:21Rx

    Reply

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