Workout: Monday 08/17/2015

Level 1

E3MOM for 15 Min
8 Deadlifts
15 Push Ups *Feet elevated on 45# plate
+
15 Min Time Cap
5 Rounds
200M Run
9 Unbroken Thrusters 95/65#
9 Unbroken Pull Ups

Post load and time.

Level 2

EMOM for 10 Min
1 Power Clean + 1 Front Squat
*All reps performed at 80% or more of 1RM Power Clean
+
15 Min Time Cap
7 Rounds
50 Double Unders
5 Burpee Bar Muscle Ups

Post load and time.

Barbell Club

EMOM for 15 Min
1 Muscle Snatch + 1 Power Snatch
+
E3MOM for 15 Min
3 Back Squats
:20 sec L-Sit

Post loads.

CF Old School

4 x 500M Row
1 Min Rest Between Sets
+
4 x 30 Calories Airdyne
1 Min Rest Between Sets

Post total time minus rest.

6 comments

  • Paul 17 Aug ’15

    5:15
    L1
    Rose 135#/15:00
    Barbara 155#/15:00
    Darci -/15:00
    Jeff M. 185#/15:00
    Brian M. 235#/15:00
    Paul 185#/14:40 Rx
    L2
    Jake 205#/15:00
    Anthony 185#/15:00
    Tim R. 155#/15:00

    Reply
  • Teshina DeBoer 17 Aug ’15

    8am
    L1
    Tiffany 95#/14:15@55#
    Madison 95#/4 Rds
    Briley 155#/9:16Rx
    Ed A. 205#/11:26Rx
    Michael 185#/4+9 Thr

    9am
    L1
    Andrea 135#/13:09Rx
    Amanda 135#/4+7 Thr
    L2 Kenny 225#/5+53
    CFOS
    Tina 23:37Rx
    Anthony F. 21:57Rx

    Reply
  • Teshina DeBoer 17 Aug ’15

    12pm
    L1
    Rey 185#/4+5 Thr
    Terry T. 205#/4+run
    Brittany B. 125#/14:19
    Berenice 130#/3 Rds
    Court 205#/4+2 Thr
    Adam 205#/4 Rds
    Corinne 65#/12:58
    Steve-O 305#/12:46Rx
    Ashley 120#/4+4 P/U
    L2
    Ryan 195#/6 Rds
    Dustin 195#/6+23
    CFOS
    Aileen 28:54Rx
    Briley 21:26Rx

    Reply
  • Teshina DeBoer 17 Aug ’15

    4pm
    L1
    Luke 215#/4+6P/U
    Troy 185#/–
    Sonya 105#/4+100M
    Jeff A. 185#/14:35
    Alberto 185#/4Rds
    Nicole 140#/4+5P/U
    Danny 165#/15;00
    Summer 95#/4+2Thr
    Ira 315#/15:00
    L2
    Trapp 185#/14:10Rx
    Essence 105#/15:00
    Lina 135#/15:00
    Andy 205#/15:00
    Tyler 275#/–
    Heather 140#/–
    CFOS Dylan 16:57Rx

    Reply
  • Teshina DeBoer 17 Aug ’15

    5pm
    L1
    Tommy 155#/13:30
    Dax 125#/15:00
    Mario 235#/15:00
    Stephen 215#/13:02Rx
    Mark 205#/15:00
    Carissa 150#/15:00
    Melissa K. 55#/15:00
    L2
    Newman 205#/15:00
    JoJo 255#/9:21Rx
    Ian 265#/15:00
    Josue 205#/15:00
    Brian K. 205#/15:00
    Brad 230#/15:00
    CFOS
    Susan 32:17Rx
    Brittany 31:00Rx
    Steve-O 18:47Rx

    Reply
  • Teshina DeBoer 17 Aug ’15

    6pm
    L1
    Chris F. 265#/4+175M
    Tim S. 185#/4Rds
    Henry 135#/4Rds
    Courtney 35#/3+Run
    Shannon 55#/14:15
    Erica 155#/14:28
    Julia 185#/14:40Rx
    Dylan 65#/3Rds
    Clara 125#/4+Run
    Alberto 145#/4+5P/U
    Gary 225#/13:20Rx
    Sloane 185#/10:50Rx
    Alex M. 155#/12:55
    Jessica K. 225#/4Rds 85#
    Reid 115#/4Rds
    L2
    Nick 195#/3Rds
    Brent 205#/4+50

    Reply

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