Workout: Wednesday 12/16/2015

Reminder: We will be holding our Christmas Potluck this Saturday at 10:00 a.m.  Everyone is encouraged to bring a healthy dish to share with the rest of us.  Look for a White Elephant gift exchange to happen again this year.

 

Level 1
E3MOM for 15 minutes of:
5 Overhead Squats
6 Barbell Roll Outs  95#/65#
+
AMRAP in 12 minutes of:
200m Run
15 Floor Press  95#/65#
10 Box Jumps 20″
Post load and rounds plus reps.

Level 2
E3MOM for 15 minutes of:
5 Bench Press
5 Weighted Strict Pull Ups  35#/25#
+
AMRAP in 12 minutes of:
200m Run
5 Power Clean and Jerk  155#/105#
10 Burpees Over Bar
Post load and rounds plus reps.

Barbell Club
Back Squat 3,3,3,3,3
+
Barbell Shrugs 8,8,8,8,8
Post loads.

7 comments

  • Paul 16 Dec ’15

    5:15
    L1
    Michael 95# DL/4 + Run Rx
    Jeff M.. 100#/4 + Run Rx
    Monica 575#/5+ 11FP Rx
    Jennifer 85# BS/4 + Run
    Barbara 70#/4+10 FP Rx
    Erica S. 25#/3+ Run
    Erika 60#/4
    Rob 105#/5+100m Rx
    Paul -/5 + 4 BJ Rx
    L2
    Jake 215#/4 Rx

    Reply
  • Teshina DeBoer 16 Dec ’15

    8am
    L1
    Tim S. 115#/5Rx
    Tina 80#/4Rx
    Erica B. 75#/5Rx
    Dave M. 75#/6+199M Rx
    April 35#/4Rx
    Stroup 135#/5+run Rx
    Andi 65#/5Rx
    Tiffany 75#/4+run Rx
    L2
    Milly 80#/4Rx
    Claudia 80#/3@85#
    Alex 200#/4Rx
    Ed A. 225#/3+run Rx

    Reply
  • Teshina DeBoer 16 Dec ’15

    9am
    L1 Briley 65# (double everything)/4+9 floor press Rx
    L2
    Anthony F. 185#/3@95#
    Ryan 155#/4Rx
    Jeff S. 245#/3+3C&J Rx

    Reply
  • Teshina DeBoer 16 Dec ’15

    12pm
    L1
    Court 110#/5+8FP Rx
    Diana 95#/5Rx
    Brittany 65#/3+2FP Rx
    Christina –/4+150M Rx
    L2
    Ray 195#/3+2C&J
    Brad 210#/4+2C&J Rx
    Newman 185#/5+150M Rx

    Reply
  • Teshina DeBoer 16 Dec ’15

    4pm
    L1
    Lina 110#PR/–
    Warren 95#/5+199M Rx
    Troy 115#/4+100M Rx
    Pat 115#/5Rx
    Cami 15#/3+15 FP
    Jimmy 95#/5+8 FP Rx
    L2
    Chris B. 235#/4+150M Rx
    Trapp 155#/4+1 C&J Rx
    Lina –/3+2 C&J Rx

    Reply
  • Teshina DeBoer 16 Dec ’15

    5pm
    L1
    Chez PVC/3
    Tristan PVC/4+15FP
    Mark 85#/4+2BJ Rx
    Summer 65#/3+run Rx
    Jeria 15#/3+15FP Rx
    Alberto 75#/5+100M Rx
    Steve-O 205#/4+150M Rx
    Terry 145#/6+100M Rx
    Carrie M. 95#/4+7FP Rx
    Susan 75#/3+run Rx
    L2
    Shane 175#/3+150M 135#
    Brent 170#/3+6 burpees 135#

    Reply
  • Teshina DeBoer 16 Dec ’15

    6pm
    L1
    Mike 65#/5Rx
    Rich 65#/3+15FP Rx
    Mario 135#/5+150M Rx
    L2
    Sloane 95#/3Rx
    Gary 160#/4@135#

    Reply

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