Workout: Friday 11/13/2015

Announcement

This Saturday, November 14th, we will have one class at 8 am at Grossmont College Track.  Please come join us for a challenging workout!

Level 1
Partner Workout
*Partner A completes 1 Round, then Partner B
AMRAP in 6 Minutes
5 Hang Cleans 95/65#
5 Pull Ups
Rest 1 Minute
AMRAP in 6 Minutes
1 Rope Climb
5 Burpees
Rest 1 Minute
AMRAP in 6 Minutes
15 Double Unders
5 Squat Jumps
Rest 1 Minute
AMRAP in 6 Minutes
Max Distance Farmer’s Walk 2@53#/2@35#
Post total rounds plus reps and distance.

Extra Credit
50 Russian Twists + Toss with a Partner (Back and Forth is 1 rep)

Level 2
Partner Workout
*Partner A completes 1 Round, then Partner B
AMRAP in 6 Minutes
5 Hang Cleans 185/125#
3 Muscle Ups (W=1)
Rest 1 Minute
AMRAP in 6 Minutes
30 Double Unders
10 Alternating Pistols
Rest 1 Minute
AMRAP in 6 Minutes
1 Rope Climb
5 Burpees
Rest 1 Minute
AMRAP in 6 Minutes
Max Distance Low Sled Push 90#
Post total rounds plus reps and distance.

Extra Credit
50 Russian Twists + Ball Toss with a Partner (Back and Forth is 1 rep)

Barbell Club
Every :45 Seconds for 20 Intervals
1 Clean and Jerk
+
E3MOM for 15 Minutes
5 Pause Back Squats (Pause for 3 seconds at the bottom)
:30 Second Weighted Plank Hold
Post loads.

5 comments

  • Teshina DeBoer 13 Nov ’15

    5:15am
    L1
    Erika/Barbara Rx 8/6/2+11/7 EC
    Kolt/Dax 6+5/6/10/5
    Rob/Tim 12/4/15/6 Rx
    L2
    Trapp/Jake 3+2/7+7/9+2/16 Rx
    Essence/Monica 1+3/8+28/9/9 Rx
    (Joe)Newman/Sean 5/8+25/15/15 Rx
    Teshina/Milly Rx 9+2/5+7/7+4/10

    Reply
  • Teshina DeBoer 13 Nov ’15

    8am
    L1
    Lina/Amadi 13+8/7/14/13 53# Rx
    Alen/John F. 6/7/8/14
    Berenice/April 4+2/6+4/4+22/9
    Julia/Claudia 9+2/7+5/13+11/10 Rx 95#
    L2 Alex/Anthony 6+5/8+2/9+1/13 Rx

    Reply
  • Teshina DeBoer 13 Nov ’15

    9am
    L1 Roselynn 5/5/8/8 EC
    L2 Briley/Jeff 6+5/6+31/8+5/11 Rx EC
    BBC
    Lina 125#
    Amadi 130#
    Milly 115#
    Essence 90# (Power Snatch)

    Reply
  • Teshina DeBoer 13 Nov ’15

    12pm
    L1
    RyanRx/Dustin 13/1/17/12
    Susan/Felica 10+6/5/20+3/12 Rx
    Brian T./Court 14+5/7/16/14
    Sam/Vince Rx 13+3/6/13+17/13

    Reply
  • Tina 13 Nov ’15

    6pm
    L1
    WendiRx/Cheyenne 7+5/6+3/11+16/7
    Trapp/Jimmy 8+2@135#/11/20/13 Rx all
    AlieenRx/Jeria 9/5/13/7
    Steve O/Lina 16+4/5/27/16 95#/135# Rx all
    AlbertoRx/Ismael 11/7/13+15/14
    Josh/Mario 12/10/12/10+3
    Chris B/Adam 13/6/17/12 Rx all
    Mike/Tommy 8/7/12/13
    Katelyn/Clara 11/9/13/11

    Reply

Post a reply

Copyright © Crossfit East County 2016