Workout: Monday 11/23/2015

Announcement
There will be one class at 8 am on Thanksgiving day.

Level 1
E3MOM for 18 Minutes
8 Front Squats
8 Strict Pull Ups
+
AMRAP in 12 Minutes
6 Deadlifts 115/75#
6 Hang Power Cleans
6 Push Press
6 Burpees
Post load and total reps.
Extra Credit
5 Minutes for Max Calories on the Rower

Level 2
10 Rounds
3 Strict HSPU
4 Deadlifts 315/205#
5 Wall Ball 30/20#@10′
6 Box Jumps 30/24″
Post time.
Extra Credit
5 Minutes for Max Calories on Airdyne

Barbell Club
EMOM for 20 Minutes
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
*Aim to use 80-85% of 1RM Clean and Jerk for the entire complex
+
3 x 15 Weighted GHD Hip Extensions
3 x 15 Weighted GHD Sit Ups
Post loads.

CF Old School
50 Burpees
+
4 Rounds
500M Row
400M Run
+
100 Sit Ups
Post time.

7 comments

  • Paul 23 Nov ’15

    5:15
    L1
    Vince 135#/72 Rx
    Rose 85#/150 Rx
    Cathy 75#/83 Rx
    Erika 100#/102 Rx
    Barbara 95#/130 Rx EC
    Erica S. 85#/84
    Carrie 100#/117 Rx
    Mike S. 145#/81 Rx
    Chris F/ 165#/138 Rx
    Terry 155#/120 Rx
    Paul 135#/160 Rx
    L2
    Monica 23:14
    Toni 25:15
    Newman 19:30
    Teshina 15:59 Rx 225#

    Reply
  • Paul 23 Nov ’15

    8:00
    L1
    Milyy -/184 Rx
    Tina 115#/144 Rx
    Tim S. 145#/107 Rx
    Ed A. 135#/150 Rx
    Walt 135#/132 Rx
    Andrea 85#/154 Rx
    Stroup 125#/132 Rx
    Anthony 155#/150 Rx
    Susan 75#/101 Rx
    Alen 55#/96
    L2
    Jeff S. 25:45 Rx
    CF OS
    Rob 29:18 Rx
    Briley 30:59 Rx

    Reply
  • Teshina DeBoer 23 Nov ’15

    9am
    L1
    Sloane 165#/186Rx
    Amanda 85#/108
    Tim 125#/85Rx
    Jennifer 25#/92
    L2 Sean 19:38Rx
    CFOS
    Roselynn 34:41Rx
    Maddie 30:00Rx

    Reply
  • Teshina DeBoer 23 Nov ’15

    12pm
    L1
    Brian T. 175#/115Rx 135#
    Court 135#/89Rx
    Talal 75#/96
    Ray –/102
    Christina 55#/144
    L2
    Steve-O 24:25Rx
    Brittany 27:19@185#

    Reply
  • Teshina DeBoer 23 Nov ’15

    4pm
    L1
    Kevin C. 100#/84
    Nicole 55#/96
    Alfredo 105#/96
    Jean 115#/92Rx
    Troy 125#/84Rx
    Katelyn 65#/96
    Lina 145#/192Rx
    Tiffany 85#/84Rx
    Dylan 145#/156Rx
    Pat 115#/–
    L2
    Trapp 39:45Rx
    Ryan 25:22Rx
    Chris B. 21;23Rx
    CFOS Alex 25:31Rx

    Reply
  • Teshina DeBoer 23 Nov ’15

    5pm
    L1
    Dave M. 195#/202 115#/40#DB’s EC
    Tommy 95#/119@95# EC
    Marissa 85#/126
    Mario 195#/138Rx
    Mike 125#/90
    Jeria 85#/120
    Wendi 120#/123Rx 85#
    Alberto 155#/108Rx
    Ismael 120#/96
    Cheyenne 65#/84
    Jimmy 135#/134Rx
    Ira 215#/91Rx
    L2 Brad 25:54 315#

    Reply
  • Teshina DeBoer 23 Nov ’15

    6pm
    L1
    Mark 85#/108
    Shannon 65#/116
    Joe 175#/128Rx 125#
    Gary 135#/126Rx
    Shane 135#/120Rx
    L2 Nick 17:14 mod

    Reply

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