Workout: Friday 09/25/2015

Reminder: CFEC will be closed this weekend, as CrossFit HQ will be holding their Level 1 Seminar at our gym.  We will hold a class at 6:15 on Saturday, only.  Thank you for your cooperation.

Level 1
EMOM for 15 minutes
1st minute: 3 Overhead Squats
2nd minute:  10 GHD Hip Extensions
3rd minute:  6 KB Windmills  3/3
+
4 – 6 – 8 – 10 – 12 reps of:
Thrusters  95#/65#
Alternating Front Rack Lunges
Pull Ups
Burpees over Bar
Post loads for OHS, KB’s and time.

Level 2
EMOM for 15 minutes
1st minute: 1 Hang Power Snatch + 1 Overhead Squat
2nd minute: 5 Chin to Fists Pull Ups
3rd minute: 6 KB Windmills 3/3
+
21 – 15 – 9
Strict HSPU
Box Jumps 30″/24″
Push Ups
Goblet Squats  70#/53#
Post Sn,KB loads and time.

Barbell Club
Bench Press: Max reps in 5 sets  185#/125#
+
Good Mornings  5 X 6
Post loads.

CrossFit Old School
5 Sets
500m Row Sprints; Rest 2 minutes between efforts.
Rest 3 minutes
5 Sets
250m Row Sprints; Rest 1 minute between efforts.
Post average time for both distances.

5 comments

  • Paul 25 Sep ’15

    5:15
    Carrie M. 90#/15#/10:50
    Carissa 70#/18#/2:04
    Barbara 70#/18#/23:40 Rx
    Milly 95#/18#/-
    Julia 90#/9#/17:01 Rx
    Paul 105#/26#/13:29
    L2
    Jake 135#/26#/11:05 Rx
    Terry 145#/35#/11:10 Rx
    CF OS
    Newman 1:44/52.4
    Rob 158.9/57.6
    Diana 2:16/1:07

    Reply
  • Teshina DeBoer 25 Sep ’15

    8am
    L1
    Jill 8#DB/9#/19:08
    Michael 65#/26#/15:30
    Cami 15#/9#/19:01
    April 35#/7#/16:55
    James 115#/35-26#/13:29Rx
    Hilary 85#/18#/15:23Rx
    Berenice 35#/9#/19:17
    Cathy 70#/15#/25:04Rx

    Reply
  • Teshina DeBoer 25 Sep ’15

    9am
    L1
    Tina 80#/20#/18:03Rx
    Dave M. 45#/26#/16:37Rx

    Reply
  • Teshina DeBoer 25 Sep ’15

    12pm
    L1
    Court 125#/26#/19:05
    Sam 115#/26#/17:38
    Jaclyn 35#/9#/–
    Corinne 35#/9#/16:41
    Brian T. 185#/53#/23:02Rx
    Ed A. 145#/35#/17:27Rx
    Briley 115#/35#/–
    Sam E. 45#/18#/16:04
    Michelle 70#/26#/13;45Rx
    CFOS Christina 2:22/1:06

    Reply
  • Paul 25 Sep ’15

    5:00
    Chris B. 175#/35#/15:56 Rx
    Lina 75#/26#/19:18 Rx
    Kevin C. 95#/18#/35:35
    Mario 145#/26#/23:29 Rx
    Mark 65#/18#/27:57
    Tommy 45#/18#/22:57
    Terry 175#/35#/11:37 Rx
    Cheyenne 15#/9#/23:17
    Steve O 205#/62#/12:25 Rx
    Joe V. 65#/18#/21:00 Rx
    Clara 60#/15#/22:45
    L2
    Brad 150#/35# BBC 35 Reps
    Jimmy 155#/35#/20:15 Rx
    Trapp 135#/70#/13:42 Rx

    Reply

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