Workout: Friday 11/27/2015

There is no 5:15 am class this morning. Also, thank you to everyone for participating in the workout yesterday morning!

Level 1
E3MOM for 15 minutes
10 Bench Press
12 GHD Hip Extensions
+
AMRAP in 15 Minutes
20 Hand to Hand KB Swings 53/35#
15 Wall Ball 20#@10’/14#@9′
10 Burpee Broad Jumps 6’/4′
Post load and total reps.

Level 2
EMOM for 15 Minutes
1 High Hang Clean + 1 Hang Clean
+
AMRAP in 15 Minutes
5 Wall Walks
2×60′ High Sled Push 180/120#
15 GHD Sit Ups
20 Calorie Row
Post load and total reps.

Barbell Club
EMOM for 15 Minutes
1 Split Jerk
+
E3MOM for 15 Minutes
10 Romanian Deadlifts
10 Ring Rows
Post loads.

CF Old School
21-18-15-12-9-6-3 Reps of
Goblet Squats 53/35#
Calorie Row
Burpees over the Rower
Post time.

4 comments

  • Teshina DeBoer 27 Nov ’15

    8am
    L1
    Steve A. 135#/4+9
    Barbara 75#/4+20Rx
    Ed A. 105#/3+38Rx
    Mike S. 125#/3+30Rx
    L2
    Sloane 105#/2+2Rx
    Gary 155#/2+30Rx
    Chris B. 175#/2+26Rx
    Milly 75#/2+6Rx
    Lina 120#/1+26Rx
    Tim –/2+32Rx
    Amadi 80#/2+16Rx
    Briley 115#/2+6Rx
    JoJo 260#/3Rx
    CFOS
    Dylan 25:42Rx
    Rob 31:26Rx

    Reply
  • Teshina DeBoer 27 Nov ’15

    9am
    L1
    Diana 125#/3+43Rx
    Tina 65#/4+17Rx
    Andrea 65#/3
    Wendi 95#/3+20
    L2
    Vince 125#/2+6Rx
    Trapp 145#/2+33Rx
    Jimmy 185#/3rds of situps and row
    Tim R. 135#/2Rx
    CFOS
    Amadi 21:12Rx
    Lina 23:39Rx
    Shelly 28:45 mod

    Reply
  • Teshina DeBoer 27 Nov ’15

    12pm
    L1
    Court 145#/–
    Teshina 140#/–
    L2
    Kenny 205#/2+20Rx
    Court –/2+2Rx
    Teshina –/2+38Rx 180#

    Reply
  • Paul 27 Nov ’15

    5:00
    L1
    Lina -/5 + 16 Rx
    Joe V. 195# / 3 + 35 Rx
    Mario 175# /2 + 44 Rx
    Pat 155# / 3 + 39 Rx
    L2
    Steve O. 175# / 3 + 2 Rx

    Reply

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