Workout: Wednesday 09/16/2015

Level 1
E3MOM for 15 Min
10 Front Squats
3 Wall Walks
+
AMRAP in 10 Min
5 Hang Power Cleans 95/65#
5 Push Jerks
5 Burpees
Post load and total reps.

Level 2
5 Rounds
5 Muscle Ups
7 Deadlifts 315/225#

+

EMOM for 10 Min: 1 Low Sled Push 90#
Post time and Rx or not.

Barbell Club
EMOM for 20 Min: 1 Squat Snatch
1st 10 Min: Find daily 1RM
2nd 10 Min: Decrease load to 80% and slowly work back up
+
E3MOM for 15 Min
8 Deadlifts
20′ HS Walk
Post loads.

CF Old School
Max Calorie Airdyne in 5 Min
Number of Calories = Number of Burpees
Time to complete number of burpees = Max Reps Squat Cleans 95/65#
Number of Squat Cleans = Number of Pull Ups
Time to complete number of pull ups = Max Calorie Row
Post number of calories/burpees, squat cleans/pull ups, and total time.

9 comments

  • Paul 16 Sep ’15

    5:15
    L1
    Susie 25#/90
    Aileen 105#/84 Rx
    Sam E. 75#/90 Rx
    Barbara 135#/115 Rx
    Cathy 75#/96 Rx
    Mike 75#/75
    Jeff M. 115#/80 Rx
    Rob 95#/-
    Diana 95#/111 Rx
    Paul 75#/139 Rx
    L2
    Jake 19:09 Rx / 5
    John N. 22:55/6
    Anthony 20:40 Rx/-
    Terry 18:56 / Rx
    Newman 12:51 Rx/Rx

    Reply
  • Barbara 16 Sep ’15

    95# fs. Thanks for 135# 💪💪💪

    Reply
  • Barbara 16 Sep ’15

    Oops 85#

    Reply
  • Teshina DeBoer 16 Sep ’15

    8am
    L1
    Tim S. 105#/63Rx
    Walt 115#/112Rx
    Michael 95#DL/86Rx
    L2
    Tiffany 14:40/6@50#
    Alex 11:28Rx/Rx
    Milly 29:50@205#/6
    CFOS Felica 44/26/24 23:54Rx

    Reply
  • Teshina DeBoer 16 Sep ’15

    9am
    L1
    Stephen 145#/95Rx
    Monica 85#/155Rx
    Scott 135#/130Rx
    Leah 35#/100
    CFOS
    Tina 39/30/35 22:04Rx
    Anthony F. 41/20/35 22:48

    Reply
  • Teshina DeBoer 16 Sep ’15

    12pm
    L1
    Cami 65#/75
    Warren 135#/75
    Court 95#/90Rx
    Steven 75#/45
    Talal 45#/?
    Jaclyn 75#/90
    Terry 255#/45Rx 135#
    Ray 95#/81Rx
    Vincent 205#/96Rx
    L2 Dustin 15:03Rx/6
    CFOS
    Lina 47/53/62 29:36Rx
    JoJo 72/48/55 23:38Rx
    Briley 46/33/21 19:13Rx
    Christina 38/24/33 23:44

    Reply
  • Teshina DeBoer 16 Sep ’15

    4pm
    L1
    Troy 95#/75Rx
    Dave M. 115#/132Rx
    Kevin C. 95#/80
    Alberto 75#/85Rx
    Carissa 85#/69Rx
    Chris B. 225#/152Rx
    Scott O. 115#/95Rx
    Pat 145#/125Rx
    Kenny 165#/170Rx
    Jean 105#/78Rx
    Shane 95#/101Rx
    L2 Sean 13:37Rx/Rx
    CFOS
    Steve-O 65/42/54 26:15Rx
    Dylan 55/30/48 25:58Rx

    Reply
  • Teshina DeBoer 16 Sep ’15

    5pm
    L1
    Wendi 75#/100Rx
    Candace 115#/100Rx
    Joe 155#/95Rx
    Megan 35#/88
    Jimmy 185#/79Rx 135#
    Marissa 65#/90Rx
    Tommy 53#KB/101
    Brad 185#/95Rx 135#
    Cheyenne 35#/70
    Ed M. 95#/101Rx
    Chris F. 145#/122Rx
    Carolyn 65#/125Rx
    Julia 105#/135Rx
    L2 Trapp 17:42Rx/Rx
    CFOS
    Brittany 38/22/29 19:17Rx
    Ian 66/37/43 20:40Rx

    Reply
  • Teshina DeBoer 16 Sep ’15

    6pm
    L1
    Erica 95#/112Rx
    Robbie 115#/105Rx
    Mark 65#/81
    Shannon 55#/90
    Mike 35#/44
    Greg 38#/74
    Joe 115#/90Rx
    Clara 70#/90
    Ed A. 145#/136Rx
    L2
    Nick 16:12Rx/Rx
    Josue 14:52Rx/–
    CFOS Shelly 32/32/63 33:18 mod

    Reply

Post a reply

Copyright © Crossfit East County 2016