Workout: Wednesday 10/14/2015

Level 1

E3MOM for 15 Min

5 Pause Front Squats (3 sec pause at bottom each rep)

10 Seated (on floor, legs straight out) Double KB Press

+

AMRAP 12 Min

10 DB Hang Squat Cleans 35/25#

40′ Low Carry DB Walking Lunges

10 DB Push Press

40′ High Carry DB Walking Lunges

Post load and total rounds plus reps.

 

Level 2

7 Rounds

7 Squat Cleans 155/105#

7 Box Jumps 30/24″

Rest 5 Min

4 Rounds

200M Farmer’s Walk 2@70#/2@53#

20 GHD Sit Ups

Post time minus rest.

 

Barbell Club

EMOM for 15 Min: 1 Split Jerk

+

E3MOM for 15 Min: 5 Front Squats

+

30 Strict HSPU (Accumulate)

Post loads.

 

CF Old School

1 Mile Run

50 Burpee Pull Ups

1 Mile Run

Post time.

8 comments

  • Paul 14 Oct ’15

    5:15
    L1
    Erika 75#/2 + 18′ LCWL
    Barbara 90#/2 + 20′ HCWL Rx
    Carissa 95#/2 + 40′ LCWL Rx
    Tim R. 135#/2 + 3 HSC Rx
    L2
    Newman 32:50 Rx
    Anthony 58:17 Rx
    Terry 47:20 Rx
    Diana 43:57
    Rose 40:40
    Sean 33:19 Rx
    CF OS
    Vince 30:00 Rx
    Rob 34:53 Rx
    MOnica 24:27 Rx

    Reply
  • Tina 14 Oct ’15

    5:15 am
    BBC
    Jake 205#/205#

    Reply
  • Teshina DeBoer 14 Oct ’15

    8am
    L1
    Tim S. 145#/2+5HSC Rx
    Andi 85#/3Rx
    Warren 135#/2+40′ LCWL
    Josh 155#/3Rx
    Walt 135#/2+20′ HCWL Rx
    Susan 85#/3+5HSC (20#DB)
    L2
    Josue 59:30 Rx
    BBC
    Jeff 275#/275# PR

    Reply
  • Teshina DeBoer 14 Oct ’15

    9am
    L1
    Anthony F. 85#/2+40′ LCWL
    Luke 125#/2+20′ LCWL Rx
    CFOS Tina 37:25Rx

    Reply
  • Teshina DeBoer 14 Oct ’15

    12pm
    L1
    Erica 105#/3+6HSC Rx
    Josh 145#/5+20’LCWL
    Brian T. 155#/3Rx
    Sam 125#/2+10PP Rx
    Rey 135#/3+3HSC
    Jaclyn 65#/2+10HSC
    Steven 75#/–
    Cami 50#/2+40′ LCWL
    Berenice 65#/2
    CFOS Briley 33:22Rx

    Reply
  • Teshina DeBoer 14 Oct ’15

    4pm
    L1
    Dave M. 155#/4Rx
    Summer 65#/2+20’LCWL
    Bear 295#/3Rx
    Troy 145#/2+40′ LCWL Rx
    Pat 115#/3
    Ed M. 95#/3+10HSC Rx
    L2
    Brad 35:21Rx
    Linda 43:20 mod
    Trapp 34:32Rx
    Zach 32:35Rx
    Chris B. 47:50Rx
    Steve-O 34:05Rx
    Shane 53:17
    Luke 53:49
    Lina 41:00Rx
    Jimmy 48:10 (Rx 1st part, 62#FW)

    Reply
  • Teshina DeBoer 14 Oct ’15

    5pm
    L1
    Talal 65#/2+5HSC
    Alberto 125#/2+40’LCWL Rx
    Tommy 75#/2+4HSC
    Cheyenne 45#/2+6HSC
    Scott 115#/2+9HSC Rx
    Brittany 95#/2+4HSC Rx
    L2
    Milly 29:49Rx
    Julia 37:30Rx
    CFOS
    Felica/Susan 26:40 (as a team)

    Reply
  • Teshina DeBoer 14 Oct ’15

    6pm
    L1
    Mike 45#/2+10PP
    Rich 45#/2
    Greg 45#/2+20’HCWL
    Shannon 75#/3
    Brad 135#/3Rx
    Mark 85#/2
    Joe ??
    L2 Brent 20:49 1st part
    CFOS Shelly 50:05

    Reply

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