Workout: Friday 07/10/2015

Level 1

Partner Workout

AMRAP in 7 Min

20 Squat Cleans 75/55#

50 Double Unders

80′ Bear Crawl

Rest 3 Min

AMRAP in 7 Min

20 Shoulder to Overhead

30 Lateral Bar Hops

80′ Walking Lunges

Rest 3 Min

AMRAP in 7 Min

20 Thrusters

10 Burpees

200M Sprint

Post total reps for each.

 

Level 2

Partner Workout

AMRAP in 7 Min

20 Deadlifts 315/225#

10 Muscle Ups

80′ Bear Crawl

Rest 3 Min

AMRAP in 7 Min

4 Rope Climbs

100 Double Unders

80′ Walking Lunges

Rest 3 Min

AMRAP in 7 Min

4 Low Sled Pushes 90#

10 Wall Walks

200M Sprint

Post total reps for each.

 

Barbell Club

10 Min to Build to 1RM Snatch

+

10 Min to Build to 1RM Clean and Jerk

+

AMRAP in 15 Min

1 Low Sled Push 90#

100M Farmer’s Walk 2@70#/2@53#

Post load and reps.

 

CF Old School

5 Rounds

500M Row

400M Run

Post time.

 

4 comments

  • Paul 10 Jul ’15

    5:15
    L1
    Clara/Joe V. 109/140/80 Rx
    Erika/Barbara 119/155/85 Rx
    Terry/Carrie 159/207/95 Rx
    Riva/Jennifer 145/206/104 Rx
    Newman/Oldman 229/217/124 Rx
    L2
    Jake/Nick 56/106/31 Rx
    Anthony/Trapp 53/210/33 Rx
    CF OS
    Cathy 27:10 Rx
    Vince 22:45 Rx
    Rob 25:10 Rx

    Reply
  • Teshina DeBoer 10 Jul ’15

    8am
    L1 Michael Rx/Jill 154/194/86
    L2 Ian 39/107/16 Rx all

    9am
    L1
    Tina/Sami 226/170/95 Rx
    Carrie J. Rx/Jaclyn 171/210/76
    Felica/Tiffany 161/156/94 Rx
    Monica/Josue 235/225/107 Rx
    Stephen/Jacob 112/169/95 Rx
    Luis 154/55/64

    Reply
  • Teshina DeBoer 10 Jul ’15

    12pm
    L1
    Jeff W./Tasha 162/206/114 Rx
    Luke/Jose 228/274/126 Rx
    Summer/Brittany Rx 155/159/76
    Aileen/Jimmy 218/175/96 Rx
    Court Rx/Sam 204/207/94
    Brian T. Rx/Terry T. 162/186/84
    Cami/Anthony F. 151/155/74
    Shane/Christina 159/208/79 Rx
    JoJo/Briley 293/312/129 Rx

    Reply
  • Tina 10 Jul ’15

    5 pm
    L1
    Sloane / Gary 242/259/149Rx
    LindaRx / Jim 164/188Rx/72Rx
    Justin / Robbie 179/181/78Rx
    ChrisF 1/2 88/93/48Rx
    Erica / tommy 161/231Rx/73Rx
    L2
    Kevin Co / Brent 100/261/32Rx
    BBC
    Jean 80#/110#/5Rx
    Chris B 155#/195#/12Rx
    Jake 155#/225#/11Rx

    Reply

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