Workout: Wednesday 06/24/2015

Level 1

E3MOM for 15 Min

10 Deadlifts *AHAP, Unbroken

20 Hollow Rock

+

15 Min Time Cap

2 Rounds

200M Run

20 Toes to Bar

20 Burpees

Post load and time.

 

Level 2

25 Min Time Cap

1000M Row

5 Rounds

15 Deadlifts 225/155#

20 GHD Sit Ups

Post time.

 

Barbell Club

EMOM for 15 Min

1 Hang Squat Clean + 1 Squat Clean

+

E3MOM for 15 Min

3 Bench Press

+

Pull Up/Dip Complex (5 reps, weighted)*

Post loads.

 

CF Old School

EMOM for 20 Min

3 Pull Ups

6 Push Ups

9 Squats

Post Rx or not.

7 comments

  • Paul 24 Jun ’15

    5:15
    L1
    Rose 125#/13:40 Rx
    Clara 95#/12:37
    Erika 125#/15:00
    Jennifer 115#/7:47 Rx
    Barbara 125#/15:00
    Tom 195#/12:30
    Joe V. 255#/11:30 Rx
    Riva 145#/14L12 Rx
    Brian M. 205#/11:23 Rx
    Paul 140#/8:40 Rx
    L2
    Anthony 18:20 Rx
    Newman 15:36 Rx
    CF OS
    Rob Rx
    BBC
    Terry 185#/175#

    Reply
  • Teshina DeBoer 24 Jun ’15

    8am
    L1
    Milly 190#/6:40Rx
    Jill 85#/12:15
    Michael 185#/7:13Rx
    April 95#/9:52Rx
    Madison 135#/10:42Rx
    Berenice 130#/14:39Rx
    L2
    Ruby 19:11 (10 GHD’s)
    Alex 15:05Rx
    CFOS Ed A. Rx
    BBC Kevin Co. 225#/255#

    Reply
  • Teshina DeBoer 24 Jun ’15

    9am
    L1
    Connor 135#/8:20 mod
    Tina 155#/10:25Rx
    Josue 225#/9:54Rx
    Tim 225#/11:53Rx
    Chase 65#/10:50
    L2
    Kevin Co. 12:54Rx
    Tyler 12:28 mod
    Heather 16:07Rx
    CFOS Ruby Rx
    BBC Alex 195#/205#/BW

    Reply
  • Teshina DeBoer 24 Jun ’15

    12pm
    L1
    Terry T. 155#/12:16
    Rey 185#/12:41
    Steven was here
    Sam 185#/8:44Rx
    Brian T. 275#/9:56Rx
    Ashley 115#/12:08
    Deborah 105#/12:57
    Candace 155#/11:47Rx
    L2
    Brad 18:54Rx
    Dustin 19:22Rx
    CFOS Jose 175#/245#/BW

    Reply
  • Teshina DeBoer 24 Jun ’15

    4pm
    L1
    Nicole 145#/10:18Rx
    Alfredo 195#/10:00Rx
    Marissa 135#/11:41Rx
    Julie G. 115#/11:27
    Joe G. 275#/12:10Rx
    Carissa 150#/13:20Rx
    Pat 195#/9:20Rx
    Jimmy 225#/10:47Rx
    Christina G. 175#/13:32Rx
    Aileen 150#/11:30Rx
    Ed M. 225#/9:37Rx
    L2 Trapp 15:57Rx
    CFOS Chris B. Rx
    BBC Tim 145#/185#/BW

    Reply
  • Teshina DeBoer 24 Jun ’15

    5pm
    L1
    Carolyn 170#/13:14
    Chris F. 245#/10:10
    Tommy 145#/12:42
    Stephen 215#/7:13Rx
    Troy 235#/?
    Linda 145#/11:07Rx
    Perry 180#/8:22Rx
    Susan 135#/10:26Rx
    BBC
    Nick 175#/205#/BW
    Andy 205#/175#/BW
    L2
    Essence 25:00Rx
    Mom’s Dress 14:26Rx
    Brent 17:38Rx
    Brian K. 21:41Rx
    Julia 19:48Rx

    Reply
  • Teshina DeBoer 24 Jun ’15

    6pm
    L1
    Jessica J. 65#/8:07Rx
    Justin 215#/8:30Rx
    Danny 225#/11:40Rx
    Gaby 120#/8:09Rx
    Shane 485#/3:02Rx
    Andy 205#/6:31Rx
    L2
    Nick 22:15@185#
    Gary 18:01Rx *Masters 185#

    Reply

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