Workout: Wednesday 11/25/2015

Announcement
There will be one class at 8 am on Thanksgiving day, and no 5:15 am class Friday morning.

Level 1
E2MOM for 10 Minutes
3 Back Squats
10 DB Press (Seated on floor with legs straight out)
+
20 Minute Time Cap
1000M Row
50 Proper Push Ups
50 SDLHP 75/55#
50 Box Jumps 20″
Post Back Squat load and time.
Extra Credit
30 alternating Pistols
If don’t have pistols, work on them for 10 Minutes

Level 2
10-8-6-4-2 Reps Muscle Ups
100-80-60-40-20 Reps Double Unders
5-4-3-2-1 Reps Squat Clean and Jerk 185/125#
Post time.
Extra Credit
AMRAP in 10 Minutes
40′ Handstand Walk
20 Alternating Pistols

Barbell Club
Every :30 Seconds for 20 Intervals: 1 Power Clean
+
E3MOM for 15 Minutes
5 Back Squats
+
3 Sets of 10 each leg: Bulgarian Split Squats
Post loads.

CF Old School
AMRAP in 20 Minutes
3 Pull Ups
6 Push Ups
9 Wall Ball 20#@10’/14#@9′
12 Sit Ups
Post total number of reps.

7 comments

  • Paul 25 Nov ’15

    5:15
    L1
    Jeff M. 205#/19:09 Rx
    Erica S. 95#/-18
    Mike S. 205#/18:55 Rx
    Barbara 120#/14:30 Rx
    Carolyn 75#/15:26 Rx
    Chris F. 205#/17:54 Rx
    Rose 105# / -17
    Carrie 135#/17:55 Rx
    Jennifer 75#/-25
    Rob -/16:35 Rx
    Paul 205#/13:13 Rx
    L2
    Terry 23:41 @ 155#
    Jake 21:17 Rx
    JoJo 12:44 Rx
    Newman 21:00 Rx
    CF OS
    Rob 348 Rx

    Reply
  • Teshina DeBoer 25 Nov ’15

    8am
    L1
    Tim S. 205#/16:15Rx
    Mark 165#/17:30Rx
    April 110#PR/34 box jumps
    Vince 205#/15:48Rx
    Andrea 125#/15:28Rx
    Sloane 185#/13:15Rx
    L2
    Toni 25:29 mod
    Milly 44:46Rx
    Teshina 33:26 mod
    Alex 19:38Rx
    Jeff S. 20:36Rx

    Reply
  • Teshina DeBoer 25 Nov ’15

    9am
    L1
    Jill 75#/18:00
    Amanda 105#/17:51Rx
    Katelyn 85#/18;08Rx
    Alen 65#/18:48
    Jennifer 35#/18:40
    Tina 135#/16:51Rx EC
    Briley –/19:08Rx

    Reply
  • Teshina DeBoer 25 Nov ’15

    12pm
    L1 Ray 225#/9:39 1/2

    Reply
  • Teshina DeBoer 25 Nov ’15

    4pm
    L1
    Dave M. 265#/11:34Rx
    Chris B. 245#/11:35Rx
    Cami 95#/18:29
    Warren 245#/15:58Rx
    Pat 175#/18:04Rx
    L2
    Zach 11:22Rx 225#
    Lina 21:15
    CFOS
    Sloane 16+9Rx
    Maddie 10+6 Rx+ (1 Muscle Up instead of 3 pullups)

    Reply
  • Teshina DeBoer 25 Nov ’15

    5pm
    L1
    Robert 175#/14:23Rx
    Troy 205#/16:03Rx
    Shannon 95#/19:59Rx
    Erica 145#/15:02Rx
    Susan 115#/18:45Rx
    Steve-O 275#/14:25Rx
    Lina 85#/15:05Rx
    Jimmy 245#/14:44Rx
    L2
    Brent 25:58 1/2 muscle ups, 165#
    Trapp 22:54@155#
    Ira 33:37 CTB
    Nick 27:01 Rx+ (30 muscle ups, 300 d/u’s, 15 C&J)
    CFOS
    Chris B. 12+9Rx
    Jean 9+1Rx

    Reply
  • Teshina DeBoer 25 Nov ’15

    6pm
    L1
    Clara 105#/16:25Rx
    Joe 285#/17:35Rx 95#
    Mike 115#/19:54Rx
    Rich 115#/15:40 1/2

    Reply

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