Workout: Monday 04/18/2016

A great CFEC Congratulations go out to Briley and Jeff. They were married last weekend and are currently honeymooning in British Virgin Islands. We’re all so happy for you two.

Level 1

EMOM for 15 minutes
1st minute: 3 Front Squats with 3 second pause at the bottom
2nd minute: 15 GHD Sit Ups
3rd minute: 8 Ring Dips
+
4 Rounds
20 Double Unders
10 Thrusters 75#/55#
10 Pull Ups
20 Calorie Row
Post load and time.

Level 2

EMOM for 15 minutes
1st minute: 2 Snatch Grip BTN Push Jerks
2nd minute: 8 Strict Toes to Bar
3rd minute: :30 Plate Pinch 2 @ 45#/ 2 @ 25#
+
5 Squat Cleans 185#/125#
800m Run
50 KB Swings 70#/53#
800m Run
5 Squat Cleans
Post load and time.

CrossFit Old School

5 Rounds
400m Run
10 Squat Clean Thrusters 95#/65#
5 Burpee Pull Ups
Post time.

7 comments

  • Paul 18 Apr ’16

    5:15
    L1
    Carolyn 85#/22:59
    Erika 85#/21:52 Rx
    Erica S. 70#/24:30
    Delilah 55#/26:17
    Chris F. 155#/20:00 Rx
    Barbara 85#/26:09 Rx
    Rose 65#/24:59
    Jennifer 85#/20:00
    Amadi 175#/13:51 Rx
    Rob 175# / 27:36 Rx
    Mike S. 145#/24:48 Rx
    Monica 105#/15:17 Rx
    L2
    Jake 205#/17:04 x
    Newman 205#/12:20 Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    8am
    L1
    Tim S. 95#/19:45Rx
    Julia 115#/18:02Rx
    Stroup 115#/22:37Rx
    Cathy 75#/21:47Rx
    Vince 185#/16:40Rx
    Michael 115#C&J/19:25 mod
    Walt 155#/16:56 mod
    Emily 115#/15:21Rx
    April 105#/19:06
    Andi 75#PP/22;01 mod
    Berenice 75#/21:52
    L2
    Ira 205#/17:20Rx
    Ed A. 185#/13:53Rx
    CFOS Tina 31:18Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    9am
    L1
    Cody 145#/14:57Rx
    Anthony F. 85#/21:08
    Felica 85#/2rds (Karsen…enough said)
    L2 Adam 135#/20:51@155#
    CFOS Ira 34:36Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    12pm
    L1
    Carissa 35#/14:27 3rds
    Brian T. 195#/13:15Rx
    Court 145#/22:23Rx
    Andrea 105#/17:02Rx 65#
    Sam 145#/17:43Rx
    Brittany 100#/14:55 3rds
    Jesse 175#/19:06Rx
    L2
    Jose 225#/16:41Rx
    Anthony 165#/16:34Rx
    John N. 135#/12:33Rx
    CFOS
    Luke 30:25Rx
    Ray 34:51 mod
    Aileen 26:40Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    4pm
    L1
    Rich G. 75#/24:56
    Mark 95#/27:00
    Elizabeth 55#/23:10Rx
    Jimmy 225#/15;02Rx
    Luke 120#/22:10Rx
    Christina G. 125#/23:38Rx
    Lisa 55#/22:10
    Dave M. 195#/14:04Rx
    Gio 45#/21:19
    Erica B. 135#/17:26Rx
    Summer 65#/25:54
    L2 Tim R. 165#/23:28@155#
    CFOS
    Trapp 22:51Rx
    Essence 31:09Rx
    Dylan 28:17Rx
    Lina 21:38Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    5pm
    L1
    Tommy 95#/26:17
    Morgen 55#/28:29
    Jeria 85#/22:30Rx
    Wendi 115#/24:07Rx
    Robbie 145#/18:13Rx
    Ira 205#/19:16Rx
    Terry 185#/12:11Rx
    Carrie M. 115#/20:09Rx
    Chris B. 235#/15:34Rx
    Brent 165#/12:42Rx
    Steve-O 225#/13:20Rx
    L2 Ryan 165#/15;02Rx

    Reply
  • Teshina DeBoer 18 Apr ’16

    6pm
    L1
    Alberto 160#/13:56Rx
    Mike 135#/19:35
    Abraham 55#/22:27 3rds
    Carlos 55#/21:20 3rds
    Pat 145#/16;07Rx
    Vegard 45#/19:46
    Sloane 155#/13:33Rx
    Gary 135#/19:23Rx
    L2 Milly 65#/19:30Rx
    CFOS Maddie 23:01Rx

    Reply

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