Wednesday 08/19/2015

Level 1

E3MOM for 15 Min
8 Back Squats
:20 Sec L-Hang Hold
+
AMRAP in 12 Min
2 Power Cleans 95/65#
2 Front Rack Lunges
2 Push Jerks
4 Power Cleans
4 Front Rack Lunges
4 Push Jerks
*Keep adding 2 reps until the time is complete

Post load and last completed number of reps.

Level 2

EMOM for 25 Min
Min 1: 10 Back Squats *Choose load
Min 2: 5 Seated Box Jumps (Seated at parallel, jump to 24/20″)
Min 3: 10 Strict Pull Ups
Min 4: 20′ HS Walk
Min 5: 12 GHD Sit Ups
Post load and Rx or not.

Barbell Club
EMOM for 15 Min: 1 Push Jerk
+
E3MOM for 15 Min
3 Front Squats
20′ HS Walk
Post loads.

CF Old School
6 x 800M Run
Rest 3 Min Between Sets
Post fastest and slowest split.

6 comments

  • Paul 19 Aug ’15

    5:15
    L1
    Jennifer 95#/10 Rx
    Erika 95#/8 Rx
    Barbara 95#/12 Rx
    Erica S. 55#/6
    Mike 105#/6
    Rob 165#/8
    Paul 205#/12 Rx

    Reply
  • Teshina DeBoer 19 Aug ’15

    8am
    L1
    Stroup 155#/12Rx
    Tiffany 65#/12

    9am
    L1
    Tina 130#/14Rx
    Kevin 195#/12Rx
    Leah 15#/10
    Anthony F. 95#/8
    L2
    Alex 185#, 30″/Rx
    Scott 185#/4Rds

    Reply
  • Teshina DeBoer 19 Aug ’15

    12pm
    L1
    Rey 185#/10Rx
    Lina 145#/14Rx
    Felica 105#/10Rx
    Aileen 135#/12Rx
    Brittany B. 105#/10
    Dustin 225#/12Rx
    Berenice 90#/8
    Susan 95#/10Rx
    L2
    Sean 185#/Rx 30-39″
    JoJo 225#/Rx 30-39″, CTB
    Briley 115#

    Reply
  • Teshina DeBoer 19 Aug ’15

    4pm
    L1
    Luke 125#/12Rx
    Pat 215#/12Rx
    Carissa 100#/12Rx
    Chris F. 175#/12Rx
    Scott O. 165#/8Rx
    Christina G. 125#/12Rx
    L2
    Essence 115#
    Trapp 185#/Rx 30″, 20#MB, CTB, 40′ HS Walk
    Steve-O 205#/Rx 30″, 20#MB

    Reply
  • Teshina DeBoer 19 Aug ’15

    5pm
    L1
    Brian 195#/10Rx
    Tommy 125#/10
    Reid 115#/10
    Summer 75#/10
    L2
    Brad 185#,20#MB, 30″
    Nick 185#/ Rx 30″
    Linda 95#
    Julia 125#
    Ira 185#

    Reply
  • Teshina DeBoer 19 Aug ’15

    6pm
    L1
    Shannon 45#/10
    Alberto 125#/12
    Erica 105#/12Rx
    Henry 130#/10
    Shelly 65#/8
    L2
    Gary 165#, 30′, 20#MB
    Sloane 135#, 12#MB

    Reply

Post a reply

Copyright © Crossfit East County 2016