Workout: Monday 10/12/2015

Level 1
E3MOM for 15 Min
10 Back Squats
10 Deficit Push Ups (Hands on 45# Plates)
+
15 Min Time Cap
400M Run
21-15-9
Power Cleans 115/75#
Pull Ups
Post load and time.

Level 2
Every 5 Min for 25 Min
200M Run
12 Thrusters 115/75#
12 CTB Pull Ups
Post Rx or not.

Barbell Club
EMOM for 15 Min: 1 Pause Clean (at the knee)
+
E3MOM for 15 Min: 5 Back Squats
+
EMOM for 10 Min: 5 Strict Pull Ups + 5 Strict Dips
Post loads.

CF Old School
10 Rounds
10 Calories Airdyne
20 Double Unders
5 Burpees
Post time.

7 comments

  • Paul 12 Oct ’15

    5:15
    L1
    Aileen 125#/13:29 Rx
    Susie 45#/14:45
    Barbara 100#/14:17
    Erika 85#/12:04
    Jeff A. 135#/12:50 Rx
    Rose 65#/14:36 @ 55#
    Cathy 95#/13:04 Rx
    L2
    Milly Rx
    Julia Rx
    Newman Rx
    CF OS
    Vince 19:52 Rx
    Rob 27:36
    Diana 29:41 Rx
    Paul 13:30 8 Rds.

    Reply
  • Paul 12 Oct ’15

    8:00
    L1
    Tim S. 155#/15:00
    Josh 175#/11:11 Rx
    Jeff M. 135#/15:00
    Mike S. 145#/15:00
    Erica S. 75#/15:00
    Adam 165#/15:00
    Stroup 155#/11:35 Rx
    Pat 165#/14:29 Rx
    April 85#/14:15
    Susan 65#/14:24 Rx
    Tiffany 75#/11:00 Rx
    L2 Briley Rx
    CF OS
    Monica 23:30 Rx
    Ed A. 24:19 Rx

    Reply
  • Teshina DeBoer 12 Oct ’15

    9am
    L1 Jill 75#/14:26
    L2
    Jeff Rx
    Josue Rx
    CFOS Briley 22:31Rx

    Reply
  • Teshina DeBoer 12 Oct ’15

    12pm
    L1
    Brian T. 215#/12:40Rx 135#
    Court 145#/13:39Rx
    Talal 65#/11:50
    Rey 205#/ -9 p/u’s
    Mario 205#/14:54Rx
    Sam 145#/11:17Rx
    Ryan 215#/10:01Rx
    CFOS
    Ray 23:45
    Luke 19:25Rx
    Brittany 31:22Rx

    Reply
  • Teshina DeBoer 12 Oct ’15

    4pm
    L1
    Tina 115#/11:33Rx
    Christina G. 135#/78 reps
    Sean 145#/10:36Rx
    Dave M. 215#/10:54Rx
    Chris B. 250#/10:28Rx
    Jean 130#PR/81 reps
    Summer 75#/69 reps
    Carissa 95#/86 reps
    Kevin C. 125#/81 reps
    Sonya 55#/79 reps
    Tim 155#/77 reps
    CFOS Dylan 25:50Rx
    L2
    Lina Rx
    Luke 2
    JImmy 3
    Trapp Rx

    Reply
  • Teshina DeBoer 12 Oct ’15

    5pm
    L1
    Wendi 135#/14:32Rx
    Chris F. 165#/13:41Rx
    Cheyenne 55#/15:00
    Danny 65#/14:00
    Faith mod/14:00
    Lina 125#/–
    Mark 65#/72 reps
    Tommy 115#/81 reps
    L2
    Bear Rx
    Zach Rx 135#
    Brad Rx
    Steve-O Rx
    CFOS
    Milly 23:02Rx
    Julia 29:57Rx

    Reply
  • Teshina DeBoer 12 Oct ’15

    6pm
    L1
    Shannon 65#/14;03
    Mike 75#/42 reps
    L2
    Maddie Rx
    Sloane Rx
    Gary Rx

    Reply

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