Workout: Tuesday 03/01/2016

Level 1
EMOM for 15 Minutes
1st Minute: 10 Overhead Squats *AHAP
2nd Minute: 10 GHD Hip Extensions
3rd Minute: 5 Strict Pull Ups
+
3 Rounds
15 Deadlifts 155/105#
15 Box Jumps 20″
400M Run
Post load and time.

Level 2
Every :30 Seconds for 20 Intervals
1 Snatch Grip Deadlift + 1 Snatch + 1 Overhead Squat *AHAP
*If it does not say “power” it is a full squat
+
E2MOM for 8 Minutes
5 Snatch Grip Push Press (Behind the Neck) *AHAP
+
7 Rounds
7 Handstand Push Ups
7 Deadlifts 225/155#
7 Box Jumps 30/24″
Post loads and time.

CF Old School
6 Rounds
10 Calorie Airdyne
200M Run
300M Row
Post time.

8 comments

  • Paul 1 Mar ’16

    5:15
    L1
    Rose 35#/17:00 Rx
    Rob 95#/15:07 Rx
    Carrie 80#/111:43 Rx
    Jeff A. 65#/13:35
    Jeff M. 65#/15:54 Rx
    Carissa 65#/13:56 Rx
    Carolyn 45#/13:16 Rx
    Delilah 35#/15:16
    Erika 55#/12:21
    Barbara 55#/11:40 Rx
    Chris F. 35#/11:02 Rx
    Erica S. 40#/16:36 Rx
    Mike S. 65#/15:46 Rx
    L2
    Terry 125#/145#/14:01 Rx
    Newman 125#/155#/12:25 Rx
    Monica 65#/75#/15:15 Rx
    CF OS
    Cathy 27:15 Rx
    Vince 21:47 Rx

    Reply
  • Paul 1 Mar ’16

    8:00
    L1
    April 40#/18:56
    Andi 55#/11:35 Rx
    Berenice 35#/18:56
    Katie 55#/15:00 Rx
    Stroup 125#/11:55 Rx
    Tim R. 75#/14:28 Rx
    Emily -/10:31 Rx
    Alex -/ 10:31 Rx
    L2
    Claudia -/-/ 27:24 Rx
    Milly -/-/ 18:03 Rx
    JoJo 175#/-/8:51 Rx
    CF OS
    Emily 22:45 Rx
    Paul 20:48 Rx
    Tim S. 23:45 Rx
    Alex 21:00 Rx

    Reply
  • Paul 1 Mar ’16

    9:00
    L1
    Katelyn 50#/15:40
    Linda 55#/12:56 Rx
    Tina 65#/13:28 Rx
    Amanda 35#/13:58 Rx
    CF OS
    Briley 23:34 Rx

    Reply
  • Joe 1 Mar ’16

    12:00
    L1
    Sonya 35#/16:41
    Travis PVC/14:32
    Brittany 60#/—-
    Susan 55#/13:24 Rx
    CFOS
    John 20:30 Rx
    Ray 26:09 Rx
    Diana 28:39 Rx

    Reply
  • Paul 1 Mar ’16

    4:00
    L1
    Kevin C. 45#/16:59
    Cami 15#/16:27
    Warren 75#/8:00 2 Rds.
    Carrie J. 55#/15:35
    Christina G. 80#/14:25 Rx
    Pat 95#/13:36 Rx
    Anthony 95#/12:18 Rx 185#
    L2
    Brad 175#/135#/10:38 Rx
    Heather 105#/105#/7:43 Rx
    Trapp 145#/95#/8:28 Rx
    Lindsey 80#/75#/14:59 Rx
    Jimmy 155#/95#/13:50 Rx
    CF OS
    Dylan 21:52 Rx
    Ryan 20:42 Rx

    Reply
  • Paul 1 Mar ’16

    5:00
    L1
    Marissa 35#/16:32 Rx
    Morgan 15#/17:55
    Jeria 35#/17:28 Rx
    Elizabeth 35#/15:55 Rx
    Alberto 75#/12:09 Rx
    L2
    Tyler -/-/6:56 Rx
    Zach -/-/7:36 Rx
    Chris B. 135#/155#/12:14 Rx
    Ira 155#/135#/ ?
    Steve O 145#/195#/11:16 Rx
    Brent 135#/135#/11:18 Rx

    Reply
    • Ira 1 Mar ’16

      My time was 16:50 not rx.

  • Tina 1 Mar ’16

    6pm
    L1
    Brian T 155#/16:10Rx
    Rachel 35#/18:30
    Ronnie 65#/19:59
    L2
    Gary 105#/115#/18:18Rx
    Sean 125#/135#/9:16Rx
    Sloane 75#/80#/21:50Rx
    CFOS
    Shelly 30:37Rx

    Reply

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