Workout: Wednesday 02/03/2016

Level 1
E3MOM for 18 Minutes
10 Romanian Deadlifts
:30 Second Weighted Plank Hold
+
AMRAP in 20 Minutes
20 Pull Ups
20 Dumbbell Front Squats 35/25#
400M Run (=2 Reps)
Post load and time.

Level 2
E3MOM for 18 Minutes
10 Romanian Deadlifts
12 GHD Sit Ups
+
AMRAP in 15 Minutes
200M Run (=2 Reps)
1 Rope Climb
15 Wall Ball 30#@10’/20#@10′
+
Accessory Work:
5 Sets of 10 Reps: Alternating weighted Pistols
Post load and total reps.

Barbell Club
Every :45 Seconds for 20 Intervals
1 Power Snatch from the blocks @ mid thigh *AHAP
+
E3MOM for 15 Minutes
5 Overhead Squats *AHAP
Post loads.

CF Old School
7 Rounds
7 DB Deadlifts 35/25#
7 DB Bent Over Rows
7 DB Hang Power Cleans
7 DB Thrusters
7 GHD Sit Ups
Post time.

6 comments

  • Paul 3 Feb ’16

    5:15
    L1
    Rose 95#/84 Rx
    Cathy 105#/134 Rx
    Vince 225#/167
    Chris F. 215#/146 Rx
    Rob -/125 Rx
    Paul 185#/167 Rx
    L2
    Barbara 135#/3+ 5 WB Rx
    Monica 155#/4 @ 14#
    Newman 245#/6 Rx
    CF OS
    Rob 24:42 Rx

    Reply
  • Teshina DeBoer 3 Feb ’16

    8 & 9 am
    L1
    Tim S. 175#/139Rx
    Andi 115#/98Rx
    Berenice 65#/84
    Amanda 115#/134
    Kaylie 55#/126
    Anthony F. 95#/131
    Kenny 225#/188Rx
    L2
    Alex 225#/6+run Rx
    Tim 135#/3+Rope Climb Rx
    CFOS
    Steve A. 16:42Rx
    Tina 13;03Rx
    Felica 22:08Rx

    Reply
  • Teshina DeBoer 3 Feb ’16

    12pm
    L1
    Court 155#/167Rx
    Brian T. 235#/124Rx
    Sam 115#/154Rx
    Erica B. 135#/145Rx
    Susan 95#/108Rx
    Sam E. 105#/124Rx
    Ryan 135#/208Rx
    Ray 225#/84 mod
    Andrea 135#/209Rx
    Christina 105#/136
    CFOS
    Briley 18:10Rx
    Aileen 20:40Rx
    L2
    John N. 185#/6Rx
    Jeff 245#/4+rope Rx
    JoJo 255#/7Rx

    Reply
  • Teshina DeBoer 3 Feb ’16

    4pm
    L1
    Mark 135/93
    John F. 145#/125
    Pat 135#/132Rx
    Alex –/229Rx
    L2
    Lina 85#/6 mod
    Ira 315#/2+7WB Rx
    Brad 225#/5+run Rx
    Essence 115#/4+run
    Jimmy 185#/4+1/2 run Rx
    Trapp 185#/6+1/2 run Rx
    Steve-O 245#/5+9 WB Rx
    Heather 155#/4+run Rx
    Anthony 185#/5+6 WB Rx
    CFOS
    Chris B. 12:18Rx
    Dylan 12:49Rx

    Reply
  • Teshina DeBoer 3 Feb ’16

    5pm
    L1
    Tommy 95#/168Rx
    Dave M. 70#KB/251 mod
    Kevin C. 180#/104
    Mark 105#/126
    Elizabeth 45#/104
    Warren 205#/167Rx
    Cami 65#/119
    Marissa 65#/114
    Alberto 155#/167Rx
    Tiffany 85#/166Rx
    Nick 225#/232Rx
    L2 Shane 135#/4+1/2 run Rx

    Reply
  • Teshina DeBoer 3 Feb ’16

    6pm
    L1
    Joe 95#/126Rx
    Greg 115#/84
    Christina G. 115#/124Rx
    Ronnie 95#/105
    Rachel 55#/126
    Rich 95#/84
    Jennifer 85#/120Rx 26#KB
    Clara 75#/84
    L2
    Milly–/4+12WB Rx
    Sean 225#/6+5WB Rx
    Julia 145#/3+2WB Rx
    Claudia 115#/3+8WB
    Terry 185#/6Rx
    Gary 135#/5Rx
    Brent 205#/5+5WB Rx
    CFOS
    Carrie M. 14:32Rx
    Shelly 14:32 mod

    Reply

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