Workout: Wednesday 03/16/2016

Level 1
EMOM for 10 Minutes
Odd Minutes: 3 Pause Front Squats *Pause 3 seconds at bottom
Even: 3 Wall Walks
+
AMRAP in 20 Minutes
25 Wall Ball 20#@10’/14#@9′
50 Double Unders
100M Farmer’s Walk 2@53#/2@35# (=2 Reps)
Post load and total reps.

Level 2
EMOM for 10 Minutes
Odd Minutes: 3 Pause Front Squats *Pause 3 Seconds at bottom
Even: 20′ Handstand Walk
+
AMRAP in 20 Minutes
15 Deadlifts 185/135#
15 Box Jumps 24/20″
15 GHD Sit Ups
200M Run (=2 Reps)
Post load and total reps.

CF Old School
100 DB Thrusters 35/25#
*Every time you break a set, 10 calories airdyne
Post time and total calories.

7 comments

  • Paul 16 Mar ’16

    5:15
    L1
    Carissa 105#/316 Rx
    Delilah 75#/256
    Amadi 140#/460 Rx
    Carolyn 90#/410
    Erica S.85#/239
    Tyler H. 95#/350
    Jeff M. 135#/306
    Jeff A. 125#/154 Rx
    Rose 75#/179 Rx
    Mike S. 125#/306
    Michael 115# C&J / 311
    L2
    Rob 175# PR/176 Rx
    Barbara 95#/209 Rx
    Monica 105#/309 Rx
    Jennifer 75#/187
    Jake 205#/199 Rx
    Paul 165#/141 Rx

    Reply
  • Teshina DeBoer 16 Mar ’16

    8am
    L1
    Tim S. 135#/271Rx
    Bobby 75#/256
    Courtney 25#/251
    Andi 95#/383Rx
    L2
    Vince 135#/205Rx
    Alex 185#/240Rx

    Reply
  • Teshina DeBoer 16 Mar ’16

    9am
    L1
    Tina 115#/384Rx
    Anthony F. 65#/307
    L2 Heather 145#/256Rx

    Reply
  • Teshina DeBoer 16 Mar ’16

    12pm
    L1
    Andria 85#/164Rx (12 minutes)
    Brian T. 185#/384Rx
    Sam 145#/299Rx
    Wendi 115#/307
    Brittany 95#/317Rx
    Aileen 125#/314Rx
    John N. 135#/406Rx
    Kevin 165#/358Rx
    Christina –/383Rx
    L2
    Ray 115# BS/157
    Briley 115#/204Rx

    Reply
  • Teshina DeBoer 16 Mar ’16

    4pm
    L1
    Warren 165#/256
    Cami 75#/308
    Pat 135#/308Rx
    Christina G. 105#/251
    Dave M. 185#/323Rx
    Lina 65#/421Rx
    Ryan 195#/407Rx
    L2
    Tim 145#/163Rx
    Trapp 165#/270Rx
    Essence 115#/171Rx
    Diana 55#/193
    CFOS Dylan 20:33Rx 70 calories

    Reply
  • Teshina DeBoer 16 Mar ’16

    5pm
    L1
    Mark 95#/250
    Elizabeth 55#/197Rx
    Rich G. 45#/160
    Jeria 65#/231Rx
    Morgen 35#/187
    Robbie 125#/251Rx
    L2
    Carrie M. 115#/230Rx
    Terry 185#/237Rx
    Ira 245#/140Rx
    Brent 165#/262Rx
    Steve-O 205#/?
    CFOS Chris B. 19:13Rx 80 Calories

    Reply
  • Teshina DeBoer 16 Mar ’16

    6pm
    L1
    Joe 225#DL/mod
    Alberto 105#/359Rx 62#
    Rich 135#/230
    Mike 135#/307
    Ronnie 65#/231
    Rachel 55#/306
    Greg 75#/229
    Milly 65#/385Rx 53#
    Julia PVC/410
    L2
    Gary 155#/233Rx
    Sloane 145#/257Rx
    Sean 185#/289Rx
    CFOS Shelly 15:49 100 MBCL 16#/40 calories

    Reply

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