Workout: Tuesday 11/10/2015

Announcement

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

 

Level 1

E3MOM for 18 Min

6 Pause Back Squats (2 Second Pause in Bottom)

12 GHD Sit Ups

+

AMRAP in 12 Minutes

200M Run

20 KB Swings 53/35#

10 Toes to Bar

Post load and total rounds plus reps.

Extra Credit

10 Minutes to work on pistols

 

Level 2

Every :30 Seconds for 20 Intervals

1 Snatch Grip Deadlift

1 Power Snatch

2 Overhead Squats

+

15 Minute Time Cap

5 Rounds

15 Hang Power Snatches 95/65#

15 Box Jumps 24/20″

Post load and time.

Extra Credit

10 Minutes to work on Strict Muscle Ups

 

Barbell Club

Every :45 Seconds for 20 Intervals

1 High Hang Clean + 1 Push Jerk

+

E3MOM for 15 Minutes

5 Deadlifts (Pause 1″ off the ground for 2 Seconds)

Max Set Strict Weighted Ring Dips 35/25#

Post loads.

6 comments

  • Paul 10 Nov ’15

    5:15
    L1
    Erica S. 85#/3
    Mike S. 155#/2 + 15 KBS Rx
    Erika 100#/3 + Run Rx
    Barbara 105# 5 Rx
    John F. 135#/3
    Anthony 185#/5 + 7 KBS
    Rose 95#/3 Rx
    Cathy 75#/3 + 15 KBS Rx
    Carolyn 85#/4 Mod.
    Rob 165#/2 + 8 T2B
    L2
    Monica 55#/11:38 Rx
    Sean 75#/10:42 Rx
    Newman 75#/9:35 Rx
    Brad 95#/10:58 Rx

    Reply
  • Paul 10 Nov ’15

    8:00
    L1
    Claudia -/2 + 15 KBS Rx
    Milly -/ 3 + 5 T2B Rx
    Joe B. 150#/4 + 16 KBS Rx
    Andi 95#/2 + 6 T2B Rx
    April 85#/3 + Run Rx
    Stroup 155#/4 + 10 KBS Rx
    Berenice 85#/3 Rx
    L2
    135#/13:11 Rx

    9:00
    L1
    Linda 100#/4 Rx EC
    Jill 75#/3
    Tina 110#/4 + 5 KBS Rx EC
    Greg 95#/3

    Reply
  • Joe 10 Nov ’15

    12:00
    L1
    Tim 165#/3 + 7 kb Rx
    Mario 205#/3+Run Rx
    Erica 140#/5+10 kb
    Sam E. 75#/3+run Rx
    Susan 95#/4+run Rx
    Ashley 95#/3+5 t2b
    Brittany 105#/3+15 kb Rx

    L2
    Terry 115#/—–
    John N. 135#/9:21 Rx

    Reply
  • Tina 10 Nov ’15

    4pm
    L1
    Reid 115#/3+16kb
    Warren 165#/3+run
    Cami 45#/3+11kb
    Jim 115#/3+9t2b Rx
    Kevin C 135#/3
    Dylan 175#/4+run Rx
    Brad 195#/3+8t2b Rx
    Jimmy 195#/3+10kb Rx
    Lina 145#/5+4t2b Rx
    Tiffany 85#/5Rx
    Pat 185#/4+run Rx
    L2
    Andrea 70#/4

    Reply
  • Tinal 10 Nov ’15

    5pm
    L1
    Tommy 135#/3+run Rx
    Robert 135#/3
    Summer 80#/3
    Felica 105#/3+2t2b Rx
    Jean 140#/2+8t2b Rx
    Alberto 160#/5Rx
    Ismael 85#/3
    Dustin 115#/4+6kb Rx
    Brian T 210#/3+run Rx
    Dave 235#/4+20kb Rx
    Ray 95#/3+run Rx
    L2
    Bear 140#/12:09Rx
    Julia 75#/11:29Rx
    Steve O 135#/12:49Rx
    Chris B 135#/10:14Rx
    Lina 65#/2Rx
    Brent 130#/9:51Rx
    Milly -/7:52Rx

    Reply
  • Paul 10 Nov ’15

    6:00
    L1
    Shannon 85#/3 + Run
    Troy 185#/ 3 Rx
    Shane 155# / 4 Rx
    Wendi 135# / 2 + 1 T2B
    Maddie 125# / 3 + 12 KBS Rx
    Sloane 145# / 5 + 3 T2B Rx
    BBC
    Ira 255# / 345#

    Reply

Post a reply

Copyright © Crossfit East County 2016