Workout: Wednesday 10/28/2015

Announcement

Friday, October 30th, please come to class dressed in your Halloween costume!

 

Level 1

E2MOM for 12 Minutes

1 Minute Tempo/Position Overhead Squats (10 Positions, hold each for 6 seconds)

+

3 Rounds

1 Minute Each Station for Max Reps

Pull Ups

DB Thrusters 35/25#

Box Jumps 20″

Sit Ups

Rest 1 Minute

Post load and one total number of reps.

 

Level 2

E2MOM for 12 Minutes

1 Minute Tempo/Position Overhead Squat (10 Positions, hold each for 6 seconds)

+

3 Rounds

1 Minute each station for Max Reps

Muscle Ups

KB Thrusters 2@53/2@35#

Alternating Pistols (1=1)

Double Unders

Rest 1 Minute

Post load and one total number of reps.

 

Barbell Club

EMOM for 15 Minutes: 1 High Hang Clean

+

E3MOM for 15 Minutes

8 Bench Press

15 GHD Sit Ups

Post loads.

 

CF Old School

5 Rounds

200M Suitcase Carry 1 KB @ 70/53#

20 Overhead Walking Lunges 45/35#

30 Sit Ups

Post time.

 

6 comments

  • Paul 28 Oct ’15

    5:15
    L1
    Carissa 35#/194
    Barbara 55#/196 Rx
    Erika 35#/220
    Tim R. 65#/168 Rx
    L2
    Newman 75#/340 Rx
    John N. 75#/352 Rx
    Jake 45#/298 Rx
    Monica 55#/316
    Lindsey 65#/295 Rx
    Anthony 95#/268 Rx
    CF OS
    Rob 29:19 Rx
    Cathy 32:37 Rx

    Reply
  • Teshina DeBoer 28 Oct ’15

    8am
    L1
    Tim S. 45#/188Rx
    Susan 35#/200Rx
    Tiffany 35#/241Rx
    Ed A. 45#/225Rx
    Stroup 95#/205Rx
    Andi 35#/181Rx
    Jaclyn 15#/235
    Chris F. 45# FS/210Rx
    April 15#/195
    CFOS
    Felica 34:56Rx
    Tina 22:54 Rx

    Reply
  • Teshina DeBoer 28 Oct ’15

    12pm
    L1
    Talal 15#/220
    Sam 35#/210Rx
    L2
    Joe 95#/484Rx
    Josue 45#/250
    Jeff 45#/225Rx
    Kenny 45#/260Rx
    Brittany 35#/156
    Briley 35#/378Rx
    CFOS
    Ray 37:20Rx
    Christina 5 rounds

    Reply
  • Teshina DeBoer 28 Oct ’15

    4pm
    L1
    Kevin C. 45#/183
    Dave M. 45#/249Rx
    Scott 45#/197Rx
    Erica 45#/228Rx
    Sonya 15#/188
    Chris B. 65#/202Rx 53#KB
    Ed M. 45#/202Rx 40#
    Pat 45#/216Rx
    Dylan 45#/224Rx
    Alberto 45#/216Rx
    L2
    Trapp 65#/259Rx
    Jimmy 60#/282Rx
    Lina 55#/467
    Steve-O 155#/256Rx

    Reply
  • Teshina DeBoer 28 Oct ’15

    5pm
    L1
    Summer 25#/182
    Warren 15#/196
    Darci band/159
    Julia 35#/–
    L2
    Milly 35#/326Rx
    Brent 55#/189Rx
    Brad 45#/–
    CFOS
    Linda 23:56Rx
    Trapp 20:11Rx
    Lina 28:44Rx

    Reply
  • Teshina DeBoer 28 Oct ’15

    6pm
    L1
    Mike PVC/147
    Rich PVC/130
    Greg PVC/129
    Mark 45#/157Rx
    Gary 45#/286Rx
    Sloane 35#/293Rx
    Joe 45#/?
    Shannon 15#/158
    Troy 65#/223Rx
    Robert PVC/?
    Shane 45#/196Rx

    Reply

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