Workout: Monday 08/31/2015

Level 1
E3MOM for 15 Min
10 Back Squats
10 Strict Pull Ups
+
15 Min Time Cap
3-6-9-12-15-18-21 Reps of
Push Jerks 95/65#
Box Jumps 24/20″
Post load and time.

Level 2
15 Min Time Cap
4 Rounds
12 Power Cleans 135/95#
12 Wall Ball 30#@10’/20#@10′
+
EMOM for 10 Min
3 Strict HSPU
8 Toes to Bar
Post time and Rx or no Rx

Barbell Club
EMOM for 15 Min
1 Hang Squat Clean + 1 Squat Clean *TNG
+
E3MOM for 15 Min
8 Bench Press
10 Ring Rows *Strict
Post loads.

CF Old School
5 Rounds
25 Cal Airdyne
200M Run
Post time.

10 comments

  • Paul 31 Aug ’15

    5:15
    L1
    Brian M. 135#/15:00
    Jeff A. 135#/14:24 Rx
    Jeff M. 135#/15:00
    Barbara 85#/13:59 Rx
    Sam E. 85#/14:29 Rx
    Adam 135#/14:25 Rx
    Rob -/14:45 Rx
    L2
    Shiloh 10:40/C
    Anthony 10:49 Rx/Rx
    Newman 7:35 Rx/Rx
    CF OS
    Cathy 24:08 Rx
    Vince 14:34 Rx
    Rob 18:43 Rx
    Paul 14:04 Rx

    Reply
  • Paul 31 Aug ’15

    8:00
    L1
    Claudia -/14:44 Rx
    Milly -/8:53 Rx
    Walt 135#/13:36 Rx
    Tim R. 115#/14:36 Rx
    Ed A. 135#/11:21 Rx
    Stroup 135#/14:30
    April 55#/14:12
    Tiffany 65#/13:48 Rx
    Roselynn 85#/-
    L2
    Alex 6:14 Rx/Rx
    Kenny 7:35 Rx/Rx
    Briley 7:12 Rx/Rx
    CF OS
    Joe B. 33:50 Rx 50 cals. 800m
    Roselynn 21:18 Rx

    Reply
  • Teshina DeBoer 31 Aug ’15

    9am
    L1
    Stephen 160#/136 reps
    Steven 75#/–
    Katie 85#/148 reps
    Tina 115#/13:06Rx
    L2
    Monica 9:00Rx/C
    Essence 11:36 14#/Rx
    Josue 8:52Rx/C
    Susan 11:12 65#/14#/C
    BBC Josue 195#/185#
    CFOS
    Anthony F. 23:35Rx
    Briley 17:54Rx
    Alex 17:30Rx

    Reply
  • Teshina DeBoer 31 Aug ’15

    12pm
    L1
    Sam 145#/14:50Rx
    Jaclyn 55#/142 reps
    Corinne 55#/156 reps
    Ryan 225#/10:30Rx
    Talal 45#/11:42 mod
    Brian T. 185#/13:08Rx
    Steve-O 235#/11:07Rx
    L2
    Terry 9:39Rx/Rx
    Dustin 10:00Rx/Rx
    CFOS
    Tina 21:54Rx
    Josue 21;00Rx
    Aileen 24:16Rx
    Ashley 23:10Rx

    Reply
  • Minor C 31 Aug ’15

    Can someone help me please? What does 30#@10’/20#@10′ mean?

    Thank you.

    Reply
    • CFEC Staff 31 Aug ’15

      Yes, it means that for the Wall Ball exercise, men will use a 30 pound ball at hit a 10 foot target. The women will use a 20 pound medicine ball and hit a 10 foot target, as well.

  • Minor C 31 Aug ’15

    Thank you

    Reply
  • Teshina DeBoer 31 Aug ’15

    4pm
    L1
    Nicole 65#/13:33
    Alfredo 125#/90 reps
    Mario 195#/156 reps
    Pat 175#/11:31Rx
    Jimmy 225#/14:35Rx
    Jean 120#/150 reps
    Sonya 70#/139 reps
    Lina –/10:53Rx
    L2
    Trapp 11:30Rx/Rx (5/10)
    Steve-O 9:02Rx/Rx
    Dylan 10:36Rx/C
    Lina 10:14@95#/–
    Scott 8:41Rx/C
    Ira 10:06Rx/C
    Andy 10:25Rx/Rx
    Chris B. 9:09Rx/C

    Reply
  • Teshina DeBoer 31 Aug ’15

    5pm
    L1
    Mark 95#/138
    Scott O. 155#/14:13Rx
    Tommy 125#/114
    Carissa 85#/147
    Ed M. 135#/13:33Rx
    Luke 145#/13:40Rx
    Summer 75#/13:08
    Chris F. 165#/12;57Rx
    Chris B. –/9:47Rx
    L2
    Sean 7:26Rx/Rx
    Brad 7:41Rx/C
    Brian K. 7:26Rx/Rx
    Julia 11:53Rx/C
    Milly 9:00Rx/C
    CFOS
    Lina 25:42Rx
    Susan 28:17Rx
    Newman 29:06Rx (800M)

    Reply
  • Teshina DeBoer 31 Aug ’15

    6pm
    L1
    Tim S. 145#/136
    Shannon 65#/167
    Robbie 165#/13:35Rx
    Alberto 95#/138
    Joe 135#/152
    L2
    Nick 7:14Rx/Rx
    Gary 12:11Rx/C
    Tim 13:15Rx/C
    BBC
    Jake 205#/205#
    Ira 245#/155#
    Bear 265#/?

    Reply

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