Workout: Monday 01/18/2016

Level 1
E2MOM for 20 Minutes
3 Back Squats *AHAP
5 Strict Pull Ups
+
AMRAP in 10 Minutes
800M Run
50 Burpees
Max Reps Pull Ups
Post load and total number of pull ups.

Level 2
E2MOM for 20 Minutes
3 Back Squats *AHAP
2 Strict Muscle Ups
+
AMRAP in 10 Minutes
10 Wall Ball 30#@10’/20#@10′
10 KB Swings 70/53#
10 Burpees 6″ Target
Post load and total number of reps.

Barbell Club
EMOM for 15 Minutes
1 Clean + 2 Front Squats
+
E3MOM for 15 Minutes
5 Bench Press
5 Weighted Strict Pull Ups
Post loads.

CF Old School
1 Mile Run
50 Double Unders
40 Overhead Squats 75/55#
30 Split Squat Jumps (R+L=1)
20 Power Snatches
10 Burpee Pull Ups
Post time.

7 comments

  • Paul 18 Jan ’16

    5:15
    L1
    Jeff M. 235#/43 B
    Michael 95# C&J/ 45 B
    Tim R. 205#/33 B
    Erika 130#/48 B
    Barbara 105#/7 Rx
    Chris F. 195#/4 Rx
    Jennifer 100#/1 Rx
    Rose 105#/25 B
    Paul 205#/29 Rx
    L2
    Jake 225#/101 Rx
    CF OS
    Rob 40:55 +1 mi.

    Reply
  • Teshina DeBoer 18 Jan ’16

    8am
    L1
    Andi 125#/35 BP
    Amanda 125#PR/46 BP
    Jill 85#/29 BP
    Greg 75#/25 BP
    Erica B. 165#/11Rx
    John F. 175#/44 BP
    Walt 165#/1Rx
    L2
    Jeff 305#/107Rx
    Anthony 235#/118Rx
    Milly 145#/108Rx
    CFOS Briley 20:14Rx

    Reply
  • Teshina DeBoer 18 Jan ’16

    9am
    L1
    Nico 65#/28 BP
    Mike S. 175#/2Rx
    Erica S. 100#/40 BP
    Anthony F. 125#/33 BP
    Tina 145#/1Rx
    L2 Sean 265#/131Rx
    CFOS Barbara 28:36Rx

    Reply
  • Teshina DeBoer 18 Jan ’16

    12pm
    L1
    Court 185#/17Rx
    Brian T. 265#/11Rx
    Rey 165#/37 BP
    Sam E. 110#PR/1Rx
    Ira 365#/27 BP
    John N. 205#/67Rx
    Luke 195#/11Rx
    L2
    Alex 280#/140Rx
    Zach –/130Rx
    CFOS
    Aileen 23:07Rx
    Felica 24:54Rx
    Susan 22:50Rx

    Reply
  • Teshina DeBoer 18 Jan ’16

    4pm
    L1
    Summer 105#/42 BP
    Mark 185#/32 BP
    Elizabeth 55#/32 BP
    Sonya 75#/40 BP
    Sara 75#/28 BP
    BBC Ira 235#/135#/5#
    L2
    Trapp 215#/137Rx
    Jimmy 285#/110Rx
    Lina 65#/80
    CFOS
    Chris B. 19:57Rx
    Luke 17:27Rx
    Dylan 19:31Rx

    Reply
  • Teshina DeBoer 18 Jan ’16

    5pm
    L1
    Rachel 30#/–
    Ronnie 80#/40 BP
    Dave M. 245#/51Rx
    Mike 155#/46 BP
    Alberto 175#/23Rx
    Louise 15#/5 mod
    Nick 280#/59Rx
    Carrie M. –/7Rx
    L2 Terry 225#/115Rx
    CFOS
    Carrie M. 22:52Rx
    Andrea 19:34Rx

    Reply
  • Teshina DeBoer 18 Jan ’16

    6pm
    L1
    Tommy 185#/40 BP
    Gary 205#/21Rx
    Sloane 185#/–
    Julia 175#/–
    L2 Brent 225#/117Rx
    CFOS
    Milly 18:13Rx
    Julia 24:17Rx
    Sloane 20:23Rx (Mile Run w/50# Sandbag)

    Reply

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