Workout: Monday 11/09/2015

Level 1

20 Minute Time Cap
25 Deadlifts 95/65#
25 Pull Ups
25 Front Squats 95/65#
25 V-Ups
25 Bent Over Rows 95/65#
25 Lateral Bar Hops (R+L=1)
25 Floor Press
Max Calories on Rower in Remaining Time
Post time and number of calories.

Extra Credit
3 Minutes Max Double Unders

Level 2

AMRAP in 12 Minutes
12 Calorie Row
12 Thrusters 115/75#
12 Burpees
Rest 3 Min
AMRAP in 7 Minutes
7 Strict Pull Ups
20′ Handstand Walk
Post total number of reps for each.
Extra Credit
10 Rounds
10 Calories Airdyne
5 Split Squat Jumps (R+L=1)

Barbell Club

Every :30 Seconds for 20 Intervals
1 Power Clean
+
E3MOM for 15 Minutes
5 Pause Front Squats (3 second pause at bottom)
Max Set Strict Weighted Pull Ups 35/25#
Post loads.

CF Old School

AMRAP in 12 Minutes
1 Mile Run
Max Reps Wall Ball 20#@10’/14#@9′
Rest 3 Min
AMRAP in 12 Minutes
1 Mile Run
Max Reps Burpees
Post total reps for wall ball and burpee

7 comments

  • Paul 9 Nov ’15

    5:15
    L1
    Carissa 14:23 60
    Erika 11:58 74
    Barbara 12:47 Rx 90
    Erica S. 15:03 38
    Aileen 13:33 Rx 69
    Tim R. 13:25 Rx 73
    Rose 15:00 Rx 38
    Diana 7:46 Rx 119
    Monica 9:34 Rx 109
    Cathy 15:19 Rx 45
    Rob 14:00 Rx 69
    Dax 17:50 64
    Kolton 10:00 92
    Paul 9:44 Rx 137
    L2
    Sean 132/135 Rx all
    Anthony 120/135 Rx all
    Newman 144/130 Rx all

    Reply
  • Paul 9 Nov ’15

    8:00
    L1
    Tim S. 12:10 Rx 113
    Andi 15:19 Rx 49 EC
    Chris F. 12:16 Rx 105 EC
    Mike S. 16:50 40
    John F. 16:00 26 EC
    Tiffany 7:26 59
    Susan 14:28 Rx EC
    Jill 17:16 20
    Michael 15:00 44 A/D
    Walt 10:29 Rx 120
    Stroup 8:04 Rx 119
    April 15:58 25
    Erica B. 9:31 Rx 119 EC
    Felica 17:38 16 EC
    Berenice 18:37 Rx 11
    L2
    Milly 113/61 Rx all
    Claudia 84/2 + 5 MOD
    Teshina 154/84 Rx all
    Briley 108/109 Rx all EC

    Reply
  • Teshina DeBoer 9 Nov ’15

    9am
    L1
    Linda 12;52Rx/73
    Tina 12:54Rx/85 EC
    Amanda 12:40/71 EC
    Andrea 11:14Rx/75 EC
    Adam 10:50Rx/111
    Jeff 10:48Rx 135#/93
    CFOS Briley 39Rx/20Rx ECL1

    Reply
  • Teshina DeBoer 9 Nov ’15

    12pm
    L1
    JoJo 7:18Rx 135#/213
    Ryan 7:26Rx/191
    Ed A. 8:38Rx/143 EC
    Jennifer 9:19/75 EC
    Court 9:32Rx/136 EC
    Brian T. 9:20Rx/102 EC
    Talal 9:24/78
    Scott 10:39Rx/106
    Robert 12:15/91
    Ray 13:42/54
    Sam 10:22Rx/92
    Anthony F. 12:34/80

    Reply
  • Teshina DeBoer 9 Nov ’15

    4pm
    L1
    Jean 12:12Rx/67
    Chris B. 9:32Rx 135#/135
    Pat 15;42Rx 115-135#/62 EC
    Mario 10:40Rx/101 EC
    Summer 16:00/34
    Vince 10:00Rx/137 EC
    Jimmy 12:40Rx 135#/56
    Dylan 6:57Rx/158
    Ira 19:00Rx 135#/15
    L2
    Essence 105Rx/57Rx
    Trapp 125Rx/167Rx “phat ODB”
    Lina 144Rx/1+7 mod ECL1
    Alex 149Rx/112Rx

    Reply
  • Teshina DeBoer 9 Nov ’15

    5pm
    L1
    Trapp 9:49Rx 135#/67 AD
    Lina 8:12Rx/115
    Kevin C. 14:22/48 AD
    Alberto 10:38Rx/126 EC
    Ismael 11:16/30 AD
    Sam 11:00/65
    Mark 17;05Rx/3 AD
    Cheyenne 13:33/49
    Katelyn 10:03/81
    Essence 10:35Rx/81 EC
    Wendi 12:42Rx/27 AD
    John N. 6:58Rx/155
    Alex 10:19Rx 135#/129
    Marissa 11:09/79
    Shane 16:41Rx 135#/18 AD EC
    Jeria 18:00Rx/18
    Nick 10:30Rx 135#/144 EC
    Ed M. 10:30Rx/108
    Dave M. 6:02Rx/197 EC
    Brittany 10:51Rx/79 EC
    L2
    Brad 135Rx/54Rx
    Steve-O 140Rx/108Rx

    Reply
  • Teshina DeBoer 9 Nov ’15

    6pm
    L1
    Mike 11:48/85
    Ttroy 11:28/88 EC
    Josh 10:07/108
    Shannon 18:55/5 EC
    Milly 6:46Rx/137
    Julia 10:01Rx/107
    Clara 13:27/45 EC
    Brent 8:10Rx/208
    Joe 10:57Rx/111 EC
    Gaby 10:29/93

    Reply

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