Workout: Wednesday 07/08/2015

Level 1

E3MOM for 15 Min

5 Push Press *AHAP

10 Russian Swings *Choose load

+

AMRAP 12 Min

:30 Handstand Hold

15 Deadlifts 135/95#

25 Sit Ups

Post loads and total rounds plus reps.

 

Level 2

AMRAP in 10 Min

8 Calorie Row

8 Power Snatches 95/65#

8 Overhead Squats

8 Push Ups

Rest 3 Min

Then….

Hmmmm…. Come in to find out!

Post total number of reps.

 

Barbell Club

EMOM for 15 Min: 1 Pause Clean (at the knee)

+

E3MOM for 15 Min:

2 Overhead Squats

+

5 x 8 (each leg) Bulgarian Split Squats

5 x 8 Strict Ring Rows

Post loads.

 

CF Old School

EMOM for 20 Min

4 Pull Ups

8 Push Ups

12 Squats

Post Rx or not.

 

 

7 comments

  • Paul 8 Jul ’15

    5:15
    L1
    Rose 35#/35#/4 Rx
    Riva 95#/35#/4
    Joe G. 165#/53#/4+3 S/U Rx
    Julie G. 85#/35#/5+15 DL Rx
    Joe V. 175#/53#/4+2 DL Rx 175#
    Tommy 95#/44#/4
    Brian M. 150#/62#/3+16 S/U Rx
    Barbara 80#/44#/5+15 DL Rx
    Erika 75#/44#/4+6 S/U Rx
    Vince 135#/70#/4+10 S/U Rx
    Tom 95#/53#/3+15 DL 145#
    Clara 85#/26#/4+9 DL
    L2
    Terry 112/12:11 Rx all
    Trapp 137/12:31 Rx all
    Nick 118/9:22 Rx all
    John N. 113/13:20 Rx all
    BBC
    Jake 205#/155#
    CF OS
    Rob Rx

    Reply
  • Teshina DeBoer 8 Jul ’15

    8am
    L1
    Jill 55#/35#/3
    Michael 105#/70#/5Rx
    Josh 135#/53#/4
    Luke 135#/70#/4+8DLRx
    Summer 75#/35#/4
    John E. 95#/70#/3Rx
    Stroup 165#/70#/5+HSRx
    Madison 80#/44#/5+15DLRx
    Walt 145#/53#/4+14DLRx
    L2
    Tim 80/12:38 Rx all
    Alex 152/16:29 Rx all
    Jose 144/12:30 Rx all
    CFOS Steve A. Rx

    Reply
  • Teshina DeBoer 8 Jul ’15

    9am
    L1 Amanda 70#/35#/4+15DL
    L2
    Leah 96/16:00
    Tina 121/14:51 Rx all
    Sami 136/15:29 mod
    Andy 134/12:51 Rx all

    Reply
  • Teshina DeBoer 8 Jul ’15

    12pm
    L1
    Terry T. 135#/70#/3+9 S/U Rx
    Brian T. 175#/70#/3+15DL Rx
    Court 125#/62#/5Rx
    Sam E. 80#/44#/5+HSRx
    Ashley 80#PR/44#/5Rx
    L2
    Brad B. 136/12:30 Rx all
    JoJo 192/9:45 Rx all
    Briley 128/9:46 Rx all
    Dustin 112/9:51 Rx all
    Terry W. 152/–
    CFOS Christina = Compl.

    Reply
  • Teshina DeBoer 8 Jul ’15

    4pm
    L1
    Kevin C. 95#/53#/4
    Christina G. 80#/53#/4+HS Rx 105#
    Sean 120#/62#/4+16S/U
    Chris F. 155#PR/70#/5+7DL
    Jimmy 175#/70#/3+5DL Rx
    Aileen 85#/53#/4+HS Rx 115#
    Darci 15#/18#/3
    Dylan 145#/62#/4+12S/U Rx
    Chris B. 175#/70#/5+14DL Rx
    Pat 155#/70#/4
    Troy 155#/62#/3+15DL 155#
    L2
    Lena 128/13:12 Rx all
    Essence 96/9:42 Rx all
    Kenny 140/12:12 Rx all

    Reply
  • Teshina DeBoer 8 Jul ’15

    5pm
    L1
    Carissa 75#/44#/4+3S/U
    Brittany 95#/44#/3+2S/U Rx 115#
    Linda 75#/44#/4+8DL Rx
    Tim 155#/70#/4Rx
    Chase 45#/26#/4
    Ed M. 155#/70#/4Rx
    L2
    Jeff W. 108/14:10 Rx all
    Tasha 128/11:02
    Ian 136/13:16 Rx all
    Julia 108/10:32 Rx all
    Milly 122/9:23 Rx all
    Steve-O 137/14:18 Rx all
    Kevin Co. 181/12:33 Rx all
    CFOS Tiffany Rx

    Reply
  • Teshina DeBoer 8 Jul ’15

    6pm
    L1
    Mark 135#/62#/2Rx
    Robbie 165#/62#/4Rx
    Jessica J. 55#/26#/5+10 S/U
    Gaby 85#/44#/5+10S/U Rx
    Justin 155#/62#/5+HS Rx
    L2
    Gary 116/12:28 Rx all
    Jessica K. 150/10:52 Rx all
    Sloane 128/–

    Reply

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