Workout: Wednesday 12/30/2015

This week’s class schedule will be just like last week’s.  The last class on Thursday will be the noon class.  We will have a 9:00 a.m. class on New Year’s Day.  Start the New Year off right.

Level 1
800m Run
50 Ab Mat Butterfly Sit Ups
25 KB Swings  53#/35#
25 Knees to Elbows
50 Goblet Squats
25 Knees to Elbows
25 KB Swings
50 Ab Mat Butterfly Sit Ups
800m Run
Post time.

Level 2
25 Back Squats 185#/135#
25 Deadlifts  185#/135#
25 Power Cleans 135#/95#
800m Run
25 Power Cleans
25 Deadlifts
25 Back Squats
Post time.

Barbell Club
Overhead Squat 2,2,2,2,2
Push Press 1,1,1,1,1,1
Post loads.

CrossFit Old School
5 Sets
15 Calories on Airdyne
5 Power Cleans  155#/105#
5 Box Jumps  24″/20″
Rest 4 minutes.
Post time of each set.

5 comments

  • Teshina DeBoer 30 Dec ’15

    5:15am
    L2
    Jake 25:50Rx
    Teshina 23:10Rx 155#/95#

    8am
    L1
    Steve A. 25;09Rx
    Tim S. 28:27Rx
    Kennedy 20;13
    Madison 21:45Rx
    Trapp 30;07Rx
    L2
    Alex 18:40Rx
    Lina 31:16Rx
    CFOS Ed A. 2:27/1:48/2:15/1:44/1:28Rx

    Reply
  • Teshina DeBoer 30 Dec ’15

    9am
    L1
    Andi 30:33Rx
    Amanda 28:51
    Mike 31:24Rx
    Briley 24:25Rx
    Tina 27:48Rx
    Felica 28:57Rx
    Alex 22:16Rx
    Luke 26:20Rx
    L2
    Sloane 23:23Rx
    Jeff S. 26:57Rx
    CFOS Maddie 2:56/3:02/3:22/2:09/3;04Rx

    Reply
  • Teshina DeBoer 30 Dec ’15

    12pm
    L1
    John N. 19:33Rx
    Court 22:18Rx
    Sam 25:53Rx
    Sam E. 28:13

    Reply
  • Teshina DeBoer 30 Dec ’15

    4pm
    L1
    Brian T. 25:08Rx
    Summer 28:23
    Robert 26:56Rx
    Dave M. 23;25Rx
    Pat 24:04Rx
    Mike 34:37
    Jim 27:35Rx
    Terry 20:15Rx
    L2
    Julia 25;38Rx
    Linda 10:05Rx 185#
    Cathy 29:25
    Essence 37:02Rx
    Carrie M. 40:38Rx
    CFOS
    Jimmy 1:18/1:42/2:00/1:39/1:37 Rx
    Trapp 1;40/1:48/1:43/1:39/1:25 Rx
    Dylan 1:12/1:12/1:22/1:20/1:31 Rx
    Chris B. 1:05/1;35/1:38/1;18/1:14 Rx
    Luke 1:49/1;48/1:37/2:05/1:53 Rx

    Reply
  • Teshina DeBoer 30 Dec ’15

    5pm
    L1
    Tommy 32:18Rx
    Mark 33:18
    Alberto 23:18Rx
    Jeria 28:52Rx
    Erica B. 23:50Rx
    Jean 39:15Rx
    Shane 28:48Rx
    Lina 20:44Rx
    Susan 25:30Rx
    L2
    JoJo 15:55Rx
    Newman 17:52Rx

    Reply

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