Workout: Wednesday 02/17/2016

Level 1
E3MOM for 15 Minutes
10 Front Squats *AHAP
5 Strict Pull Ups
+
AMRAP in 12 Minutes
1 Mile Run
Max Reps Squat Cleans 95/65#
Post load and Squat Clean reps.

Level 2
E3MOM for 15 Minutes
10 Back Squats *AHAP
5 Strict Pull Ups
+
E2MOM for 8 Minutes
20 Front Rack Walking Lunges *AHAP
+
5 Rounds :30 Seconds of Work, :30 Seconds of Rest
Power Cleans 155/105#
Wall Ball 30/20#@10′
Burpees 6″ Target
Post loads and one total number of reps.

Barbell Club
EMOM for 20 Minutes
1 Power Clean *AHAP
+
E3MOM for 15 Minutes
8 Deadlifts *AHAP
15 GHD Sit Ups
Post loads.

CF Old School
10 Rounds
300M Row
30 Double Unders
Post time.

10 comments

  • Paul 17 Feb ’16

    5:15
    L1
    Carolyn 80#/19 A/D
    Delilah 75#/12 @ 45#
    Chris F. 155#/31 Rx
    Carissa 80#/13 Rx
    Rob 115#/5 Rx
    BBC
    Vince 185#/185#
    Barbara 105#/155#
    Terry 175#/185#
    Cathy -/125#
    Monica -/125#
    CF OS
    Monica 23:17 Rx
    Cathy 24:17 Rx
    Brad 21:47 Rx
    Paul 19:58 Rx

    Reply
  • Teshina DeBoer 17 Feb ’16

    8am
    L1
    Tim S. 125#/15Rx
    Greg 75#/15
    Andi 85#/20Rx
    April 80#/ 1 mile
    Berenice 60#/3@45#
    Josh 105#/18Rx
    Tiffany 75#/10Rx
    CFOS
    Tina 23:55 (mod ball slams)
    Ed A. 18:29Rx

    Reply
  • Teshina DeBoer 17 Feb ’16

    9am
    L1
    Mike 135#/6
    Jill 60#/5
    Amanda 85#/9Rx
    L2 Anthony F. 105#/45#/104
    CFOS Felica 25:04Rx

    Reply
  • Teshina DeBoer 17 Feb ’16

    12pm
    L1
    Sam 130#/17Rx
    Briley –/26Rx
    BBC Ray 155#/225#
    CFOS
    Aileen 23:03Rx
    Brittany 21:52Rx
    Newman 21:31Rx
    Susan 23:42Rx
    Terry 21:50Rx
    JoJo 18:42Rx
    Tim 24:25Rx
    Essence 24:58Rx
    Kevin 22:04Rx
    Briley 20:52Rx
    Ryan 25:36Rx
    Scott 20:10Rx
    Christina 26:16Rx

    Reply
  • Teshina DeBoer 17 Feb ’16

    4pm
    L1
    Kevin C. 95#/9
    Dylan 145#/17Rx
    Anthony 175#/26Rx
    Dave M. 175#/34@35#db’s
    Ira 225#/15Rx
    Pat 135#/18Rx
    L2
    Brad 195#/115#/113Rx
    JImmy 505#/225#/1000Rx 225#
    Sean 205#/135#/146Rx
    Lina 55#/55#/164
    Chris B. 275#/135#/120Rx
    Trapp 185#/135#/131Rx
    BBC Heather 180#/200#

    Reply
  • Teshina DeBoer 17 Feb ’16

    5pm
    L1
    Tommy 115#/16
    Mark 75#/10
    Elizabeth 55#/5
    Marissa 75#/9Rx
    Nick 175#/43Rx
    Gaby 75#/16Rx

    Reply
  • Teshina DeBoer 17 Feb ’16

    6pm
    L1
    Rich 95#/6
    Ronnie 65#/5
    Alberto 115#/36Rx
    Rachel 35#/5
    Maddie 100#/20Rx
    Sloane 115#/30Rx
    Clara 125#/1 mile
    BBC
    Julia 115#/C
    Milly 145#/C

    Reply
  • Tina 18 Feb ’16

    8pm
    L1
    Tim S 30#/340
    Andi 15#/315
    Greg 10#/16:54
    Julia –/360
    Claudia 25#/340
    April 15#/286
    Tina 25#/18:50Rx
    Berenice 15#/205
    L2
    Julia 65#/–
    Milly 65#/–
    Erica B 75#/96
    BBC
    Tiffany 55#/–

    Reply
  • Paul 18 Feb ’16

    9:00
    L1
    Nico 20#/288
    Linda 20#/355
    Amanda 15#/310
    Jill 15#/316
    Anthony F. 35#/325
    Vince 25#/380
    Monica 20#/16:08 Rx
    L2
    Barbara 65#/96

    Reply
  • Teshina DeBoer 18 Feb ’16

    12pm
    L1
    Garrison 30#/300
    Sonya 15#/315
    Brian T. 45#/320
    Briley 20#/17:26Rx
    L2 Jeff 205#/78

    Reply

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