Workout: Wednesday 08/05/2015

Level 1

Every :30 sec for 20 Intervals

1 Deadlift + 1 Power Clean + 1 Front Squat 115/75#

+

18 Min Time Cap

3 Rounds

400M Run

15 Box Jumps 20″

15 Wall Ball 20#@10’/14#@9′

Post Rx or not and time.

 

Level 2

30 Min Time Cap

Buy In: 800M Run

Then…

30 Back Squats 135/95#

3 Rope Climbs

60′ HS Walk

60 GHD Sit Ups

60′ HS Walk

3 Rope Climbs

30 Back Squats

Post time.

 

Barbell Club

EMOM for 15 Min: 1 High Hang Snatch + 1 Snatch

+

E3MOM for 15 Min

5 Front Squats

30 Hollow Rock

Post loads.

 

CF Old School

2000M Row

1 Mile Run

100 Calories Airdyne

Post time.

7 comments

  • Paul 5 Aug ’15

    5:15
    L1
    Erika Rx/15:45 Rx
    Barbara Rx/12:29 Rx
    Brian M. Rx/11:59 Rx
    Jennifer Rx/14:42 Rx
    Stroup Rx/12:10 Rx
    Madison Rx/11:05 Rx
    Milly Rx 85#/10:27 Rx
    Carrie M. Rx/14:00 Rx
    Vince Rx/10:15 Rx
    Paul Rx/10:13 Rx
    L2
    Anthony 24:02 Rx
    Terry 23:36 Rx
    CF OS
    Rose 43:40 RX
    Diana 43:40 Rx
    Cathy 38:13 Rx
    Rob 31:00 Rx

    Reply
  • Teshina DeBoer 5 Aug ’15

    8am
    L1
    Amanda Rx/13:41Rx
    Walt Rx/12:48Rx
    Jeff A. Rx/11:23Rx
    Jeff M. 95-115#/16:18Rx
    Kobe 65#/16:18
    CFOS Alex 25:54Rx

    Reply
  • Teshina DeBoer 5 Aug ’15

    9am
    L1
    Kaylie 55#/16:50
    Tina Rx/12:56Rx
    Josue 135#Rx/12:29Rx
    Kevin 135#Rx/9:21Rx
    Ryan 135#Rx/9:41Rx
    Tiffany 55#/13:22Rx
    Anthony F. 75#/14:57
    Amber 35#/16:50
    Leah 45#/13:50
    Cami Rx/16:49
    Stephen Rx/10:00Rx
    L2 Nick 28:54Rx

    Reply
  • Teshina DeBoer 5 Aug ’15

    12pm
    L1
    Court Rx/10:51Rx
    Rey Rx/16:52Rx
    Brittany B. 55#/14:34
    Sam Rx/11:34Rx
    Ashley Rx/13:41Rx
    Aileen Rx/15:37Rx
    Dustin 135#Rx/11:31Rx
    Clara Rx/17:56
    Dylan 65#/18:00
    L2 Steve-O 25:37Rx
    CFOS Briley 30:05Rx

    Reply
  • Teshina DeBoer 5 Aug ’15

    4pm
    L1
    Warren Rx/14:49Rx
    Carissa Rx/14:32Rx
    Kenny 185#Rx/9:35Rx
    Ira 155#Rx/14:06Rx
    Jimmy 185#Rx/13:04Rx
    Troy 145#Rx/14:31Rx
    Chris B. 155#Rx/11:33Rx
    Reid 75#/12:30
    Pat 135#Rx/10:51Rx
    Ed M. Rx/12:20Rx
    Dylan 135#Rx/11:04Rx
    CFOS Nick 29:17Rx
    L2
    Terry 27:19Rx
    Tyler 19:18Rx
    Heather 25:57Rx
    BBC Brad 155#/225#

    Reply
  • Teshina DeBoer 5 Aug ’15

    5pm
    L1
    Tommy 95#/15:22Rx
    Summer 65#/16:52Rx
    Scott L. Rx/12:18Rx
    Lina Rx/11:52Rx 16#
    Jean Rx/15:16
    Mario Rx/13:57Rx
    Linda Rx/14:12Rx
    Melissa K. 15#/17:35
    Susan Rx/16:22Rx
    L2
    Milly 25;10Rx
    Trapp 21:00Rx
    Julia 30:00

    Reply
  • Teshina DeBoer 5 Aug ’15

    6pm
    L1
    Erica Rx/13:56Rx
    Alberto 95#/13:27Rx
    Chris F. Rx/11:02Rx
    Marissa Rx/14:41Rx
    Gary Rx 115-135#/10:21Rx
    Sloane 95#Rx/10:35Rx
    Jessica K. 125-145#Rx/12:21Rx
    Carolyn 83#mod/mod

    Reply

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