Workout: Monday 01/04/2016

Level 1
E3MOM for 18 Minutes
6 Front Squats *AHAP
6 Strict Chin Ups
+
AMRAP in 15 Minutes
400M Run
15 Burpee Box Jumps 20″
Post load and rounds plus reps.

Level 2
Every :45 Seconds for 20 Intervals
1 High Hang Clean *AHAP
+
AMRAP in 15 Minutes
400M Run
15 Front Squats 135/95#
Post load and round plus reps.

Barbell Club
EMOM for 20 Minutes
1 Power Clean + 1 Clean
+
E3MOM for 15 Minutes
10 Sumo Deadlifts *AHAP
5 Weighted Chin Ups
Post loads.

CF Old School
3 Rounds
400M Run
25 Wall Ball 20#@10’/14#@9′
25 KB Swings 53/35#
50 Double Unders
Post time.

7 comments

  • Paul 4 Jan ’16

    5:15
    L1
    Carolyn 65#/2+400m Rx
    Michael 95# DL/3 Rx
    Jeff M. 155#/2+3 BBJ Rx
    Chris F. 165#/3+200m Rx
    Mike S. 120#/3 Rx
    Erica S. 75#/2 + 200m Run
    Erika 107.5#/3 Rx
    Barbara 90#/3=200m Run Rx
    Jennifer 75#/2=10 BBJ Rx
    Cathy 75#/3 Rx
    Paul 115#/3+6 BBJ Rx
    L2
    Nick 195#/4 Rx
    Jake 205#/3+6 Rx
    JoJo 275#/5 Rx
    Newman 175#/5 Rx
    CF OS
    Rose 31:53 Rx

    Reply
  • Teshina DeBoer 4 Jan ’16

    8am
    L1
    Steve A. –/3+10BBJ Rx
    Andi 95#/2+8BBJ Rx
    Rey 145#/2+200M Rx
    April 85#/2+200M Rx
    Dave M. 225#/3+400M Rx
    Berenice 75#/2Rx
    Tim 145#/2+6BBJ Rx
    Erica B. 135#/3Rx
    Emily –/3Rx
    L2
    Alex 190#/4+4FS Rx
    Jeff S. 225#/3+300M Rx
    CFOS
    Linda 23:51Rx
    Tina 20:09Rx
    Ed A. 18:14Rx
    Briley 20:06Rx
    Emily 17:51Rx 16#

    Reply
  • Teshina DeBoer 4 Jan ’16

    9am
    L1
    Sloane 155#/–
    Barbara 95#PP/3+300M Rx
    Nico 45#/2
    Luke 165#/3+5BBJ Rx
    Jill 65#/2+7BBJ
    Amanda 100#/2+5BBJ Rx
    Briley 145#/3Rx
    L2 Sloane –/4+200M Rx
    CFOS
    Alex 15:51Rx
    Sami 18:16
    Madison 18:19Rx

    Reply
  • Teshina DeBoer 4 Jan ’16

    12pm
    L1
    Rob H. 45#/3+200M Rx
    Court 145#/4Rx
    Sam 145#/3+300M Rx
    Brian T. 200#/3Rx
    Ray BW/2+4BBJ
    CFOS
    Adam 26:33Rx
    Diana 22:49Rx
    Aileen 22:28Rx

    Reply
  • Teshina DeBoer 4 Jan ’16

    4pm
    L1
    Susan 80#/3+100M
    Summer 80#/2+3BBJ Rx
    Sara 35#/1+13BBJ
    Sonya 35#/2
    Carrie J. 55#/2+400M Rx
    Natalie 15#/mod
    L2
    Trapp 195#/4Rx
    Luke 145#/2+4FS Rx
    Chris B. 185#/4Rx
    Anthony 185#/4Rx
    Joe B. 125#/4+1FS 115#
    Essence 130#/3+200M Rx
    Sean 205#/4+2FS Rx
    Shane 150#/2+7FS Rx
    Heather 145#/4+200M Rx
    JImmy 205#/3Rx
    Lina 105#/4+200M 65#
    CFOS
    Vince 19:05Rx
    Dylan 19:38Rx

    Reply
  • Tina 4 Jan ’16

    5pm
    L1
    Tommy 135#/2Rx
    Jeria 75#/2+7Rx
    Tina 115#/3Rx
    Sami 105#/3Rx
    Alberto 135#/3+3Rx
    Ed M 130#/3Rx
    L2
    Steve O 155#/4+1Rx
    Milly 95#/4Rx
    Julia 105#/3+9Rx
    CFOS
    Lina 22:36Rx 16#/44#
    Luke 19:08Rx

    Reply
  • Teshina DeBoer 4 Jan ’16

    6pm
    L1
    Mark 185#/2+300M Rx
    Madison 65#/3+1BBJ Rx
    Kennedy 55#/3+400M Rx
    Shannon 75#/3+11BBJ
    Mike 135#/2+4BBJ Rx
    Rich 105#/2+200M Rx
    Ronnie 45#/2+1BBJ Rx
    Maddie –/4+10Rx
    L2
    Brent 195#/3+400M Rx
    Maddie 130#/–
    Sloane 85#/7 (partners)
    Gary 155#/7 (partners)
    Carrie M. 110#/3+50M Rx
    Terry 185#/3+12FS Rx

    Reply

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