Workout: Tuesday 06/09/2015

Level 1

800M Run

30 Floor Press 95/65#

30 Floor Wipers (R+L=1)

600M Run

30 Alternating Front Rack Lunges

30 Push Press

400M Run

30 SDL-HP

30 Lateral Bar Hops (R+L=1)

200M Run

Post time.

 

Level 2

Every :30 sec for 20 Intervals

1 Squat Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat 135/95#

Rest 5 Min

AMRAP in 7 Min

50 Double Unders

5 Wall Walks + 4 Shoulder Touches

Rest 3 Min

5 Min Max Calories on Airdyne

Post Rx or not, total reps and calories.

 

Barbell Club

EMOM for 15 Min: 1 Power Clean and Jerk (start at 70%1RM PCL)

+

E3MOM for 15 Min: 5 Overhead Squats *AHAP

+

Good Mornings 5 x 5

Post loads.

 

CF Old School

AMRAP in 20 Min

40′ OH Walking Lunges 45/35#

30 Double Unders

200M Run

10 Burpees

Post total rounds plus reps.

 

7 comments

  • Paul 9 Jun ’15

    5:15
    L1
    Barbara 31:18 Rx
    Erika 32:18
    Tony 35:42
    Morgan 32:10
    Joe V. 33:30 Rx
    Jennifer 38:20 Rx
    Monica 21:44 Rx
    Ray 40:30 Rx
    Rob 37:18 Rx
    Diana 26:14 Rx
    Cathy 32:03 Rx
    Paul 25: 26 Rx
    L2
    Anthony Rx/162/57
    Newman Rx/164/81
    BBC
    Jake 195#/-/155#
    CF OS
    Rose 3 Rds. + 200m run

    Reply
  • Paul 9 Jun ’15

    8:00
    L1
    Milly 20:09 Rx
    Claudia 35:08
    Teshina 22:13 Rx 85#
    Jill 31:17
    Michael 25:15 Rx
    Amanda 31:15
    Berenice 36:17
    Carrie J. 30:58 Rx
    Ruby 29:40 Rx
    Madison 24:45 Rx
    L2
    Briley Rx/215 Rx/45
    Kenny Rx/169 Rx/71
    Ed A. Rx/105/73
    Trapp Rx/142 Rx/55
    CF OS
    Felica 4 Rds. + 100m run

    Reply
  • Paul 9 Jun ’15

    9:00
    L1
    Tiffany 39:19
    Sami 30:11
    Tina 30:14 Rx
    Briley 33:22 Rx
    Trapp 27:22 Rx

    Reply
  • Paul 9 Jun ’15

    Noon
    L1
    Sam 29:42 Rx
    Court 26:45 Rx
    Dustin 27:43 Rx
    Candace 32:40 Rx
    Rey 34:08
    L2
    Andy Rx/205 Rx/78
    CF OS
    Aileen 4 Rds.+Lunges
    Ashley 4 Rds.+12 D/U’s
    Trapp 6 Rds.+3 D/U’s

    Reply
  • Paul 9 Jun ’15

    4:00
    L1
    Cami 32:21
    Sonya 37:59
    Riva 29:12 Rx
    Warren 30:05
    Alfredo 29:08
    Nicole 29:20
    Jacob 28:23 Rx
    Kevin C. 34:30
    Chris F. 25:58 Rx
    Shiloh 22:44 Rx
    L2
    Linsey Rx/162 Rx/37
    Chris B. Rx/165 Rx/58
    Heather Rx 105#/179 Rx/55
    Ira C/52 Rx/69
    CF OS
    Dylan 4 Rds.+ 12 D/U’s

    Reply
  • Paul 9 Jun ’15

    5:00
    L1
    Tommy 29:16
    Stroup 31:13 Rx
    Tylar B. 19:41
    Severen 21:41
    Robbie 28:01 Rx
    Ed M. 27:28 Rx
    Scott 31:56 Rx
    Troy 30:55 Rx
    Perry 29:30 Rx
    Jean 31:18
    L2
    Jessica Rx/107 Rx/58
    Susan C/164 Rx/500
    Brent Rx/110 Rx/76
    Steve O Rx/147 Rx/65
    Milly Rx/162 Rx/37

    Reply
  • James B 9 Jun ’15

    6pm
    L1
    Nick 25:33 Rx
    Jennifer O 32:45 Rx
    Mark 34:30
    Elizabeth 30:33
    Greg 31:49
    Clara 37:05
    Dylan P 30:47 mod
    Andrea 30:31 Rx

    CFOS
    Julia 3 Rnds + 24 lunges

    Reply

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