Workout: Thursday 03/31/2016

Level 1
EMOM for 10 Minutes
5 Deadlifts @ 70%1RM *Unbroken
+
15 Minute Time Cap
25 Calorie Row
25 Pull Ups
25 Power Snatches 75/55#
25 Pendlay Rows
25 Calorie Row
Post load and time.

Level 2
EMOM for 10 Minutes
2 Cleans (Touch and Go) *AHAP
*If it doesn’t say “power” it is a full squat
+
AMRAP in 15 Minutes
10 Alternating Front Rack Lunges 95/65#
10 Pendlay Rows
10 Alternating Front Rack Lunges
10 Power Cleans
Post load and total rounds plus reps.

CF Old School
1 Mile Run
50 “Body Blasters”
*1 Burpee + 1 Pull Up + 1 Knees to Elbow
Post time.

7 comments

  • Paul 31 Mar ’16

    5:15
    L1
    Carissa 155#/14:31
    Amadi 210#/10:52 Rx 65#
    Carolyn 11:35
    Erika 145#/14:20
    Barbara 160#/12:22 Rx
    Elizabeth 105#/14:49
    Tyler H. 135#/11:00 Rx 95#
    Jeff A. 185#/10:24 Rx
    Rob -/12:11 Rx
    Paul 205#/9:01 Rx
    CF OS
    Rob 31:41 Rx

    Reply
  • Paul 31 Mar ’16

    8:00
    L1
    Tim S. 205#/10:39 Rx
    Claudia 160#/12:33 Rx
    Milly 185#/9:25 Rx
    Tina 135#/10:48 Rx
    Andria 105#/11:46 Rx
    Andi 115#/11:41 Rx
    April 125#/12:51
    Courtney 65#/12:23
    Bobby 185#/4 Cals.
    Vince 290#/11:25 Rx

    Reply
  • Paul 31 Mar ’16

    9:00
    L1
    Linda 135#/12:55 Rx
    Katelyn 65#/13:06 Rx
    Ed M. 205#/10:10 Rx
    Anthony F. 115#/13:37 Rx
    Jill 65#/13:35

    Reply
  • Tyler Rodems 31 Mar ’16

    12pm
    L1
    Anthony 275#/ 8:45 Rx
    Diane 195#/ 9:36 Rx
    Ira 320#/ 9:19 Rx
    Sam 195#/ 9:26 Rx
    Lindsey -/ 10:23 Rx
    L2
    Aileen 120#/200 Rx
    CFOS
    Christina 22:56 Rx

    Reply
  • Paul 31 Mar ’16

    4:00
    L1
    Warren 275#/9:53 Rx
    Rich G. 115#/14:06
    Mark 215#/13:49 Rx
    Jean 165#/12:58 Rx
    Cami 135#/11:35 Rx
    Pat 185#/11:44 Rx
    L2
    Lina 110#/6+29
    Chris B. 195#/4+36 Rx
    Tim R. 165#/2+14 Rx

    Reply
  • Tina 31 Mar ’16

    5:00
    L1
    Tommy 205#/11:44 Rx
    Chris B. 8:49Rx
    Morgen 85#/12:42
    Summer 85#/14:38
    Rachel 95#/18 cals
    Ronnie 145#/24 cals
    Dave 295#/8:05Rx
    Jeria 115#/17 cals
    Willie 135#/11:20
    Rob H 155#/13:48
    Tiffany 110#/12:07Rx
    L2
    Jimmy 245#/4 + 3 Rx
    Ira 245#/3 + 26 Rx
    Sean 225#/6 + 17 Rx
    Claudia 100#/4 + 26 Rx
    Milly 95#/4 + 31 Rx
    CFOS
    Cathy 20:19Rx

    Reply
  • Tina 31 Mar ’16

    6pm
    Jeremiah 135#/14:32
    Reid 175#/11:55
    Alberto 255#/8:16Rx
    Clara 105#/13:14
    Chez 75#/14:31
    Tristan 145#/12:20Rx
    Jackie 95#/12:29
    Joe V 305#/12:48Rx 95#
    L2
    Brent 215#/5+4Rx
    Sloane 115#/6+5Rx
    Gary 175#/5+19Rx

    Reply

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