Workout: Monday 10/26/2015

Level 1

Every 3:30 Minutes for 7 Intervals

200M Run

30 Double Unders

15 Wall Ball 20#@10’/14#@9′

5 Burpees

Post Rx or number of intervals completed.

 

Level 2

30 Squat Cleans 165/115#

Rest 5 Minutes

4 Rounds

25 Calorie Row

3 Rounds “Cindy”

5 Strict Pull Ups

10 Push Ups

15 Squats

Post total time minus rest.

 

Barbell Club

EMOM for 15 Min: 1 Clean and Jerk

+

E3MOM for 15 Min:

8 Front Squats

8 Strict Pull Ups

Post loads.

 

CF Old School

1 Mile Run

100 KB Swings 53/35#

1 Mile Run

*Every time you stop on the KB Swings, do 10 Burpees

Post time and total burpees, if any.

7 comments

  • Paul 26 Oct ’15

    5:15
    L1
    Rose 4
    Diana Rx
    Carissa 5
    Monica Rx
    John F. c
    Paul Rx
    L2
    Jake 30:52 Rx
    Teshina 30:13 Rx
    Anthony 34:31 Rx
    CF OS
    Rob 37:03 Rx 30 Burpees
    Dax 24:07 10 Burpees 26#
    Newman 24:07 Rx

    Reply
  • Paul 26 Oct ’15

    8:00
    L1
    Warren 7
    Josh Rx
    Jill 7
    Ed A. Rx
    Mike S. 7
    Erics S. 7
    April 7
    Susan Rx
    Cathy 7
    L2
    Tiffany 35:12
    Alex 28:46 Rx
    CF OS
    Shiloh 19:22 Rx

    Reply
  • Teshina DeBoer 26 Oct ’15

    9am
    L1
    Tina Rx
    Briley Rx
    Sloane Rx 16#
    Andrea Rx
    Andi 4
    Linda 4
    Adam 4
    Katie 7 (singles)

    Reply
  • Teshina DeBoer 26 Oct ’15

    12pm
    L1
    Brian T. 4
    Mario 3
    Mike 3
    Christina 7
    L2 Ira 33:43
    BBC Jeff 265#/205#

    Reply
  • Teshina DeBoer 26 Oct ’15

    4pm
    L1
    Chris F. 7 (singles)
    Jaclyn 2
    Scott 3
    Dylan Rx
    Pat 4
    Tim 2
    CFOS Joe B. 19:10Rx 30 Burpees
    BBC Ira 275#PR/225#
    L2
    Trapp 25:59Rx
    Steve-O 30:48Rx
    Jimmy 38:16Rx
    Lina 48:00

    Reply
  • Teshina DeBoer 26 Oct ’15

    5pm
    L1
    Dave M. 6
    Troy 2
    Sonya 2
    Summer 2
    Mark 7 (singles)
    Cheyenne 2
    Wendi 2
    Brittany Rx
    Dustin Rx
    Aileen Rx
    Talal 7 mod
    Trapp Rx
    Lina Rx 16#
    Jimmy 3
    L2
    Chris B. 29:42Rx
    Brad 30:05Rx

    Reply
  • Teshina DeBoer 26 Oct ’15

    6pm
    L1
    Shannon 4
    Robert 2
    Milly Rx
    Julia Rx
    Essence Rx
    L2
    Sloane 33:22Rx
    Gary 36:00Rx
    Sean 28:45Rx
    Nick 29:22Rx
    Joey 23:34Rx

    Reply

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