Workout: Monday 09/14/2015

Level 1
E3MOM for 15 Min
10 Back Squats
20 Hollow Rock
+

400M Run
+
10-8-6-4-2
Thrusters 115/75#
Pull Ups
*Each set of Pull Ups begin with 2 reps of strict Pull Ups.
+
400M Run
Post load and time.

Level 2
EMOM for 10 Min
1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk 185/125#
+
Every 2:30 for 8 Intervals
300M Row
10 Wall Ball 30#@10’/20#@10′
Post Rx or not for both.

Barbell Club
EMOM for 15 Min
1 Push Jerk + 1 Split Jerk
+
E3MOM for 15 Min
8 Back Squats
5 Deficit HSPU
Post loads.

CF Old School
AMRAP in 20 Min
5 Power Snatches 75/55#
5 Overhead Squats
5 Pull Ups
200M Run
Post total rounds plus reps.

8 comments

  • Paul 14 Sep ’15

    5:15
    L1
    Jeff M. 135#/15:28
    Erica S. 65#/15:20
    Mike 95##/15:21
    Barbara 95#/18:15 Rx
    Susie 15#/15:00
    Cathy 95#/14:25
    Paul 95#/14:20
    L2
    Nick C/Rx
    Anthony Rx/Rx
    Newman Rx/Rx
    CF OS
    Ray 5
    Aileen 8 Rx
    Rob 7 + 15 Rx
    Ashley 5 + 12 Rx
    Sam E. 6
    John N. 10 + 15 Rx
    Monica 12 Rx

    Reply
  • Barbara 14 Sep ’15

    No rx for me, my 10th thruster didn’t quite make it 🙁

    Reply
  • Paul 14 Sep ’15

    8:00
    L1
    Tim S. 165#/17:35
    Stroup 135#/11:38
    April 75#/12:27
    Berenice 75#/18:02
    Jeff A. 135#/12:56 Rx
    Tiffany 75#/14:56
    Josh 135#/11:39
    L2
    Briley Rx/Rx
    Alex Rx/Rx

    Reply
  • Teshina DeBoer 14 Sep ’15

    9am
    L1
    Amanda 85#/10:06
    Steven 75#/13:30
    L2 Sloane 125#/Rx
    CFOS
    Briley 10+10Rx
    Tina 8Rx
    Linda 6+15Rx

    Reply
  • Teshina DeBoer 14 Sep ’15

    12pm
    L1
    Court 145#/6’s
    Brian T. 205#/15:59Rx 135#
    Rey 165#/14:44 95#
    Andrea 100#/18:52Rx *all strict
    Jill 70#/15:54
    Dustin 205#/12:17Rx *all strict
    Talal 65#/14:00
    Wendi 100#/17:40 75#
    CFOS Adam 7+15Rx

    Reply
  • Teshina DeBoer 14 Sep ’15

    4pm
    L1
    Troy 165#/16:50Rx
    Dave M. 155#/14:58 *all strict
    Scott O. 145#/18:21 115#
    Pat 175#/17:34Rx *all strict
    Jimmy 225#/13:23Rx *all strict
    Summer 75#/13;28
    Corinne 55#/11:22
    Jaclyn 55#/12:53
    Henry 160#/20:40
    L2
    Chris B. Rx/Rx
    Ira Rx 205#/4
    Lina 95#/16#@9′
    CFOS
    Jean 6Rx
    Dylan 9Rx
    Scott 8+15Rx
    Trapp 10+6Rx
    Essence 8Rx
    Kenny 10+4Rx

    Reply
  • Teshina DeBoer 14 Sep ’15

    5pm
    L1
    Chris F. 165#/16:14Rx *all strict
    Tommy 125#/15:23
    Cheyenne 35#/16:55
    Mark 105#/15:49
    Robbie 195#/14:47Rx *all strict
    Sonya 70#/16:12
    L2
    Brad Rx/Rx
    Ian Rx/Rx
    Steve-O Rx/Rx
    CFOS Lina 10+15Rx

    Reply
  • Teshina DeBoer 14 Sep ’15

    6pm
    L1
    Erica 80#/14:38 75#
    Alberto 115#/16:26 95#
    Shannon 65#/15:10
    Danny 95#/17:40
    L2
    Gary 155#/Rx
    Brent 165-185#/Rx
    Sean Rx/5
    CFOS
    Julia 9Rx
    Milly 9+15Rx

    Reply

Post a reply

Copyright © Crossfit East County 2016