Workout: Monday 02/01/2016

Level 1
E3MOM for 18 Minutes
5 Back Squats *AHAP
5 Strict Pull Ups (add weight if needed)
+
AMRAP in 7 Minutes
10 Wall Ball 20#@10’/14#@9′
10 Pendlay Rows 95/65#
Rest 2 Minutes
AMRAP in 7 Minutes
15 KB Swings 53/35#
15 Burpees 6″ Target
Post load and total reps for each.

Level 2
E3MOM for 18 Minutes
5 Back Squats *AHAP
5 Strict Pull Ups (add weight if needed)
+
E2MOM for 8 Minutes
10 Pendlay Rows *AHAP
+
AMRAP in 15 Minutes
20 Calorie Row
20 Alternating Front Rack Lunges 135/95#
100M Farmer’s Walk 2@70#/2@53# (=2 Reps)
Post loads and total reps.

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

CF Old School
5 Rounds
40 Double Unders
20 Calories Airdyne
10 Split Squat Jumps (R+L=1)
Post time.

7 comments

  • Paul 1 Feb ’16

    5:15
    L1
    Cathy 95#/80/83 Rx all
    Jennifer 85#/52/77 Rx all
    Barbara 110#/120/90 Rx all
    Erka 120#/100/84 Rx all
    Erica S. 105#/80/69
    Chris F. 210# PR/123/80 Rx all
    Brad 245#/150/92 Rx all
    Rob 195# PR/90/77 Rx all
    Paul 205#/130/95 Rx all
    L2
    Jake 225#/-
    BBC
    Jake ?

    Reply
  • Teshina DeBoer 1 Feb ’16

    8am
    L1
    Tim S. 175#/110/75 Rx all
    April 95#/60/55 Rx all
    Mike S. 185#/77/70 Rx all
    Andi 115#/80/76 Rx all
    Erica B. 175#/102/76 Rx all
    Walt 210#/120/75 Rx all
    Claudia 140#/98/95 Rx all
    Berenice 85#/45/60 Rx all
    CFOS
    Ed A. 14:36Rx
    Alex 14:25Rx

    Reply
  • Teshina DeBoer 1 Feb ’16

    9am
    L1
    Tina 145#/120/84 Rx all
    Katelyn 100#/80/90
    Amanda 125#/80/79 Rx all
    Travis 95#/82/68
    Katie 105#/95/84 Rx all
    Josh 155#/100/70 Rx all
    Andrea 125#/120/96 Rx all
    CFOS
    Briley 21:10Rx
    Monica 19:43Rx
    Kenny 15:46Rx

    Reply
  • Teshina DeBoer 1 Feb ’16

    12pm
    L1
    John N. 205#/133/106 Rx all
    Brian T. 265#/130/55 Rx all
    Court 185#/100/76 Rx all
    CFOS Aileen 34:45Rx

    Reply
  • Teshina DeBoer 1 Feb ’16

    4pm
    L1
    Mark 175#/50/60 Rx all
    Elizabeth 65#/50/90
    Christina G. 125#/80/55 Rx all
    Sonya 65#/92/75
    Dylan 225#/134/75 Rx all
    Pat 205#/96/78 Rx all
    Summer 100#/70/75
    Trapp 205#/100/113 Rx all
    CFOS
    Newman 18:52Rx
    Kolten 21:22 4 rds
    L2
    Ira 335#/185#/84Rx
    Sean 265#/95#/143Rx
    Chris B. 325#/155#/126Rx
    Lina 165#/55#/126
    Brad –/–/126Rx
    Tyler 310#/160#/95Rx 185#
    Heather 195#/65#/117Rx
    Jimmy 275#/115#/100Rx
    Alex 275#/95#/127Rx

    Reply
  • Teshina DeBoer 1 Feb ’16

    5pm
    L1
    Tommy 185#/54/75 Rx all
    Marissa 105#/85Rx/70
    Ed M. 135#/100/75 Rx all
    Alberto 185#/103/78 Rx all
    Linda 115#/100/76 Rx all
    Jim 135#/97/77 Rx all
    L2
    Steve-O 285#/95#/138Rx
    Nick 295#PR/155#/98
    CFOS Brittany 23:36Rx

    Reply
  • Teshina DeBoer 1 Feb ’16

    6pm
    L1
    Gaby 95#/120/90 Rx all
    Mike 165#/110/55
    Rachel 45#/80/75
    Ronnie 115#/100/79
    L2
    Gary 195#/75#/124Rx
    Sloane 185#/65#/126Rx
    Anthony 245#/115#/104Rx
    Tim 185#/95#/62Rx
    CFOS Brent 16:28Rx

    Reply

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