Workout: Wednesday 01/06/2016

Level 1
E3MOM for 18 Minutes
5 Deadlifts *AHAP
5 Strict Ring Dips
+
20 Minute Time Cap
5 Rounds
10 Calorie Row
10 Hang Power Cleans 115/75#
10 Pull Ups

Level 2
21-15-9
Deadlifts 225/155#
Toes to Bar
+
5-4-3-2-1
Muscle Ups
Burpee Pistols (R+L=1)
+
50 Calories Airdyne
Post time.

Barbell Club
EMOM for 15 Minutes
1 Clean and Jerk
+
E3MOM for 15 Minutes
10 Front Squats *AHAP
5 Weighted Ring Dips
Post loads.

CF Old School
50-40-30-20-10
Calorie Row
Squats
+
10-20-30-40-50
Double Unders
Sit Ups
Post time.

7 comments

  • Paul 6 Jan ’16

    5:15
    L1
    Erika 155#/19:14
    Jeff M. 225#/19:05
    Barbara 165#/19:45 Rx
    Erica B. 205#/10:00 3 Rds.
    Carolyn 145#/20:00
    Chris F. 275#/17:34 Rx
    Monica 165#/16:18 Rx
    Carrie 165#/15:14 Rx
    Terry 245#/13:28 Rx
    Paul 235#/12:27 Rx
    L2
    Teshina 31:19Rx
    Nick 26:19
    JoJo 22:55 Rx
    Newman 23:49 Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    8am
    L1
    Josh 195#/17:48Rx
    Nick M. 115#/17:05
    Andi 150#/19:10Rx
    Pat 175#/19:47Rx
    Tiffany 135#/17:57Rx
    Berenice 120#/4+10
    CFOS
    Alex 21:43Rx
    Emily 24:42Rx
    Ed A. 21:52Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    9am
    L1
    JOhn F. 185#/4+20
    Tim 265#/16;53Rx
    Luke 185#/19:33Rx
    Madison 145#/15:12Rx
    Anthony F. 135#/19:15
    Ethan 125#/19:15
    L2
    Jeff S. 26:42Rx
    Brad 29:28
    CFOS
    Tina 25:23Rx
    Sami 27:08Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    12pm
    L1
    Ray 315#
    Brian T. 335#/10:57Rx
    Court 235#PR/16:35Rx
    Rey 195#/19:43
    Sam 255#/14:40Rx
    CFOS
    Steve A. 23:30
    JoJo 19:53Rx
    Briley 23:49Rx
    Aileen 28:19Rx
    Brittany 27:32Rx
    Steve-O 25:20Rx
    Christina 31:23Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    4pm
    L1
    Summer 115#/19:30
    Troy 205#/–
    Rob 225#/18:35Rx
    Chris B. 365#/10:30Rx
    Sonya 65#/3+14
    Heather 215#/12:42Rx
    Pat 175#/17:47Rx
    L2
    Sean 24:25
    Anthony 25:06
    CFOS
    Lina 24:14Rx
    Dylan 28:16Rx
    Brad 22:53Rx
    Luke 23:48Rx
    Jimmy 31;08Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    5pm
    L1
    Trapp 165#/10:21Rx
    Tommy 225#PR/17:29
    Mark 275#/19:59
    Alberto 280#PR/15:54Rx
    Rich 165#/4+20
    Ed M. 195#/14:08Rx
    Mike 215#/19:10
    Kennedy 115#/18:00
    Madison 155#
    Dave M. 335#PR/10:05Rx
    Brent 335#/10:00Rx
    L2 Trapp 19:34Rx

    Reply
  • Teshina DeBoer 6 Jan ’16

    6pm
    L1
    Joe 300#/15:59Rx
    Julia 225#/14:30Rx
    Sloane 225#/10:59Rx
    Milly 135#/12:03Rx
    L2
    Maddie 32:35Rx
    Gary 31:25 (bar M/U’s)

    Reply

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