Workout: Monday 03/14/2016

Level 1
EMOM for 16 Minutes
Odd Minutes: 5 Back Squats *AHAP
Even Minutes: 5 Strict Pull Ups
+
AMRAP in 12 Minutes
12 Alternating Front Rack Lunges 75/55#
12 Pendlay Rows
12 Box Jumps 20″
Post load and total number of reps.

Level 2
EMOM for 15 Minutes
1 Power Clean + 1 Clean *AHAP
+
3 Rounds
500M Row
15 Bodyweight Back Squats
Post load and time.

CF Old School
Must complete in order:
100 Calorie Row
100 Double Unders
100 Walking Lunges
100 Sit Ups
Post time.

7 comments

  • Paul 14 Mar ’16

    5:15
    L1
    Michael 125# BP/158
    Jeff M. 225#/140
    Erika 120#/148
    Jeff A. 145#/175 Rx
    Erica S. 105#/144
    Andria 75#/168 Rx
    Mike S. 165#/144 Rx
    Carolyn -/155 Rx
    Chris F. 165#/196 Rx
    Rob 195#/132 Rx
    L2
    Jennifer 65#/26:06 @ 85#
    Jake 205#/14:43 @ 170# Rx
    CF OS
    Barbara 26:10 Rx
    Cathy 23:40 Rx
    Rob 24:57 Rx
    Newman 13:43 Rx

    Reply
  • Teshina DeBoer 14 Mar ’16

    8am
    L1
    Bobby 135#/104Rx
    Courtney 15#/144
    Tiffany 95#/108
    Andi 125#/184Rx
    April 95#/144
    Berenice 80#/108
    CFOS Ed A. 15:57Rx

    Reply
  • Teshina DeBoer 14 Mar ’16

    9am
    L1
    Tim 165#/114Rx
    Barbara 95#/167Rx
    Nico 85#/144
    Amanda 115#/125Rx
    CFOS
    Tina 17:21Rx
    Sami 19:48Rx
    Jose 20:27 mod

    Reply
  • Teshina DeBoer 14 Mar ’16

    12pm
    L1
    Travis 145#/144
    Sam 165#/156Rx
    Brian T. 235#/204Rx
    Brittany 105#/150Rx
    L2
    Heather 165#/13:57Rx 150#
    Anthony 185#/11:37Rx 175#
    Terry 175#/15:23Rx 170#
    John N. 205#/10:46Rx 160#
    CFOS
    Andrea 16:45Rx
    Aileen 22:04Rx
    Diana 21:02Rx

    Reply
  • Teshina DeBoer 14 Mar ’16

    4pm
    L1
    Pat 195#/206Rx
    Scott 135#/168Rx
    Mike 165#/120Rx
    Robbie 165#/150Rx
    Chris B. –/190 mod
    Ed M. 135#/160Rx
    L2
    Brad 235#/12:45Rx 195#
    Trapp 205#/11:10Rx 160#
    Lina –/12:27 85#
    CFOS Dylan 28:48Rx (150 reps each)

    Reply
  • Teshina DeBoer 14 Mar ’16

    5pm
    L1
    Rich G. 35#/89
    Tommy 175#/123Rx
    Wendi 135#/142Rx
    Morgan 55#/93
    Willy 155#/144Rx
    Mark 165#/109
    Rob H. 115#/130Rx
    Elizabeth 85#/94Rx
    Milly –/209Rx
    Felica 105#/–
    Carrie J. 75#/122Rx
    L2
    Nick 215#/9:59Rx 185#
    Steve-O 205#/11:32Rx 185#
    Ira 275#/23:23Rx 265#

    Reply
  • Teshina DeBoer 14 Mar ’16

    6pm
    L1 Joe 185# PCLx2/144 mod
    L2
    Milly –/17:30
    Claudia 110#/18:29rx 125#
    Brent 205#/15:26Rx 185#
    Sean 195#/12:55Rx 190#
    CFOS
    Briley 16;56Rx
    Tim 23:30Rx
    Julia 17:38 mod
    Milly17:00Rx
    Christina 20:14Rx

    Reply

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