Workout: Wednesday 09/30/2015

Level 1

E3MOM for 15 Min

10 Strict Press

10 Ring Rows

10 GHD Sit Ups

+

3 Rounds

AMRAP in 3 Min

75 Double Unders

Max Reps Wall Ball 20#@10’/14#@9′

Rest 1 Min

Post load and total number of wall ball reps.

 

Level 2

5 Rounds

12 Alternating KB Step Ups (Low Carry)  53/35# @ 20/16″

100M Farmer’s Walk

7 Wall Walks

Rest 3 Min

Every :45 sec for 10 Intervals

1 Low Sled Push 90# + 5 Burpees

Post time and Rx or not.

 

Barbell Club

EMOM for 15 Min: 1 Hang Power Clean + 1 Power Clean

+

E3MOM for 15 Min: 5 Front Squats

+

5×5 Good Mornings

Post loads.

 

CF Old School

50 Power Snatches 75/55#

50 Sit Ups

50 KB Swings 53/35#

50 Walking Lunges

50 Pull Ups

50 Calorie Row

Post time.

 

 

7 comments

  • Paul 30 Sep ’15

    5:15
    L1
    Ray 115#/20
    Jeff M. 85#/51
    Rose 45#/21
    Newman 95#/125 Rx
    Paul 85#/75#
    L2
    Jake 29:50 Rx/-
    Sean 19:58 Rx/C
    Anthony 23:52 Rx/C
    CF OS
    Diana 23:17 Rx
    Vince 24:19 Rx
    Rob 36:02 Rx
    Cathy 29:08 Rx

    Reply
  • Teshina DeBoer 30 Sep ’15

    8am
    L1
    Tim ?
    Ed A. 105#/80Rx
    Berenice 40#/38
    Felica 45#/53Rx
    Tiffany 65#/24Rx
    Stroup 95#/65Rx
    L2
    Milly 20:49Rx/Hahaha….
    Jeff 28:12Rx/—
    CFOS
    Steve A. 16:21 mod
    Walt 23:36Rx

    Reply
  • Teshina DeBoer 30 Sep ’15

    9am
    L2 Anthony F. 25:31/C
    CFOS
    Monica 19:08Rx
    Tina 22:18Rx
    Alex 16:53Rx
    Kevin 21:31Rx
    Leah 19:55

    Reply
  • Teshina DeBoer 30 Sep ’15

    12pm
    L1
    Brian T. 105#/69Rx
    Court 90#/60
    Rey 95#/56
    Talal 65#/40
    Cami 55#/47
    Lina 55#/112Rx
    Christina 45#/52Rx
    Susan 45#/74Rx

    Reply
  • Teshina DeBoer 30 Sep ’15

    4pm
    L1
    Kevin C. 75#/69
    Troy 85#/71
    Sonya 40#/63
    Essence 35#/72Rx
    Pat 85#/85Rx
    Aileen 55#/69Rx
    Jimmy 95#/38Rx
    Ed M. 95#/–
    Jaclyn 35#/42
    CFOS Dylan 23:48Rx
    L2
    Briley 24:55Rx/1 (then 1 sled push every :45)
    Trapp 18:04Rx/3 (then 1 sled push every :45)
    Chris B. 20:40Rx/1 (then 1 sled push every :45)

    Reply
  • Teshina DeBoer 30 Sep ’15

    5pm
    L1
    Dustin 75#/97Rx
    Julia 65#/75Rx
    Chris F. 95#/75
    Alberto 85#/64Rx
    Carissa 50#/73Rx
    Sam 95#/83Rx
    Dave M. 115#/83Rx
    Linda 50#/57Rx
    Brittany 55#/61
    Milly 70#/60Rx
    L2 Brad 23:43Rx/4 (then 1 sled push every :45)

    Reply
  • Teshina DeBoer 30 Sep ’15

    6pm
    L1
    Greg 65#/48
    Mike 55#/54
    Rich 55#/38
    Shannon 45#/57
    Mark 85#/52
    Robert 85#/62
    Shane 95#/35Rx
    CFOS Shelly 31:24
    L2
    Sloane 20:40Rx/–
    Gary 23;40Rx/3
    Nick 25:10Rx/6

    Reply

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