Workout: Wednesday 07/22/2015

Level 1

E3MOM for 15 Min

5 Deadlifts *AHAP

:30 sec Pull Up Hold

+

15 Min Time Cap

400M Run

50 KB Swings 53/35#

50 Goblet Walking Lunges

50 Knees to Elbows

Post load and time.

 

Level 2

EMOM for 15 Min

5 Deadlifts 225/155#

5 Thrusters 95/65#

+

5 Sets

30 Calories Airdyne

Rest 1 Min

Post Rx or not.

 

Barbell Club

EMOM for 15 Min: 1 High Hang Snatch

+

E3MOM for 15 Min

5 Deadlifts *AHAP

10 Strict Ring Dips

Post loads.

 

CF Old School

5K Run or 5K Row

Post time.

9 comments

  • Paul 22 Jul ’15

    5:15
    L1
    Rose 155#/22 KTE
    James 225#/12:35 Rx
    Barbara 155#/37 KTE
    Cathy 155#/14:22 Rx
    Brian M. 235#/-
    Paul 225#/12:59 Rx
    L2
    John N, 10/=
    Vince 12/Rx
    BBC
    Jake 135#/275#
    Terry 145#/255#
    CF OS
    Anthony 29:30 Rx
    Carrie M. 28:40 Rx
    Rob 29:45 Rx

    Reply
  • Teshina DeBoer 22 Jul ’15

    8am
    L1
    Amanda 135#/20 KTE
    Jill 100#/10 KTE
    Michael 205#/14:41Rx
    Gaby 125#/13:42Rx
    Josh 205#/39 KTE
    Steve M. 235#/35 KTE
    Christina G. 205#PR/32 KTE
    Sean 215#/9:32Rx
    Ray 225#/–
    Felica 145#/25 KTE
    L2
    Ed A. Rx/Rx
    Alex Rx/Rx

    Reply
  • Teshina DeBoer 22 Jul ’15

    9am
    L1
    Tina 160#/40 KTE
    Sami 145#/13:31
    Monica 145#/12:20Rx
    Jacob 195#/14:37Rx
    Kevin 255#/14:58Rx
    Lean 55#/13:45
    Berenice 150#/5KTE
    Luis 185#/40 KTE
    Ruby 70#KB/14:30 mod

    Reply
  • Teshina DeBoer 22 Jul ’15

    12pm
    L1
    Christina 145#/13:40
    Terry T. 195#/37 KTE
    Sam 225#/42 KTE
    Brian T. 335#/30 KTE
    Court 215#/20 KTE
    Rey 225#/25 KTE
    Brittany B. 145#/12:00 1/2
    Jaclyn 95#/75 Situps
    Ashley 130#/43 KTE
    Carrie J.85#PP/14:01Rx
    Lina –/30 KTE
    L2
    Lina 8/–
    Briley Rx/Rx
    Teshina Rx 185/75#
    Brad Rx/Rx
    Steve-O 10/Rx
    Tim 2/Rx
    CFOS
    Briley 29:15 5K Run
    Sam E. 23:33 5K Row
    Aileen 24:52 5K Row

    Reply
  • Teshina DeBoer 22 Jul ’15

    4pm
    L1
    Jimmy 315#/14:50Rx
    Kevin C. 215#/37 KTE
    Warren 185#/13:35
    Cami 155#/14:00
    Pat 205#/14:55Rx
    Clara 105#/14:59
    Dylan 65#/14:59
    Linda 165#/42 KTE
    Ed M. 225#/14:05Rx
    L2
    Trapp 11/Rx
    Essence 8/–
    Chris B. Rx/Rx
    CFOS Ryan 28:30 5K Run 20# vest

    Reply
  • Teshina DeBoer 22 Jul ’15

    5pm
    L1
    Jeff A. 215#/14:58Rx
    Chris F. 295#PR/14:52Rx
    Brittany 165#/20 KTE
    Jean 205#/24 KTE
    Ryan –/12:24Rx
    L2
    Milly Rx/cherry picking
    Julia Rx/cherry picking
    Ian 12/3rds
    Brent Rx/Rx

    Reply
  • Teshina DeBoer 22 Jul ’15

    6pm
    L1
    Justin 205#/40 KTE
    Alberto 95#/10:55
    Shannon 35#/10:38
    Troy 265#/14:20
    Erica 175#/37 KTE
    Carissa 170#/42 KTE
    Danny 205#/40 KTE
    Kevin Co. 385#/9:48Rx
    Jessica J. 65#/30 KTE
    L2
    Sloane Rx/Rx
    Nick 8/Rx
    Gary 5/Rx
    Shane 6/Rx
    CFOS Shelly 28:23 5K row

    Reply
  • Milly 22 Jul ’15

    Lol Teshina!! It’s cherry picking time!!!

    Reply
  • Julia 22 Jul ’15

    In our beach cruisers! With streamers!

    Reply

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