Workout: Thursday 04/14/2016

Level 1
EMOM for 12 Minutes
Odd: 2 Back Squats *AHAP
Even: 6 Strict Chin Ups
+
20 Minute Time Cap
3 Rounds
50 Double Unders
15 SDLHP 75/55#
+
3 Rounds
50 Double Unders
15 Toes to Bar
Post load and time.

Level 2
EMOM for 12 Minutes
Odd: 1 Clean + 3 Front Squats + 1 Jerk @ 70%1RM Clean
Even: 3 Seated Box Jumps *as high as possible
*If it doesn’t say power, it is a full squat clean
+
20 Minute Time Cap
7 Rounds
7 Ring Rows *set ring to height of 24/20″ box; feet on box
14 KB Thrusters 2@53/2@35#
Post load and time.

CF Old School
1 Mile Run
Rest 1 Minute
2 x 800M Run
Rest 1 Minute Between
4 x 400M Run
Rest 1 Minute Between
Post total time minus rest.

9 comments

  • Paul 14 Apr ’16

    5:15
    L1
    Michael 115# C&J/19:25
    Mike S. 205#/19:55
    Jeff A. 185#/4 Rds
    Delilah 115#/4 Rds
    Angel 75#/5 Rds
    Cathy 105#/16:46 Rx
    Elizabeth 115#/19:27
    Erka 145# PR/4 Rds
    Tyler H. 155#/17:20 Rx
    Rob 210# PR/19:59
    Kenny 275#/10:58
    Claudia 165#/18:57 Rx
    Monica 145#/11:20 Rx
    Barbara 120# / 4 rds
    Paul 225#/14:28 Rx
    L2
    Tim R. 135#/28:14
    Newman 23:16 Rx
    CF OS
    Cathy 21:27 Rx

    Reply
  • Paul 14 Apr ’16

    8:00
    L1
    Andria 135#/18:31 Rx
    Tina 150#/12:58 Rx
    Abraham 55#/14:00
    Carlos 55#/14:00
    Jesse 255#/17:44
    April 105#/13:58
    Berenica 100#/4 Rds
    Andi 85# PJ/16:49 Rx
    Ed A. 245#/12:42 Rx
    L2
    Anthony 155#/32:10 Rx

    Reply
  • Paul 14 Apr ’16

    9:00
    L1
    Jennifer M. 40#/16:03
    Katelyn 110#/16:42
    Nico 125#/19:55
    Lindsey 155#/15:19
    Linda 125#/18:22 Rx
    Scotty 235#/12:00
    CF OS
    Barbara 24:59 Rx

    Reply
  • Tyler Rodems 14 Apr ’16

    12pm
    L1
    Briley -/ 10:34 Rx
    Susan 125#/ 11:09 Rx
    Brittany 155#/ 13:26 Rx
    Aileen 160#/ 12:58 Rx
    Cami 125# PR/ 13:18
    Sam 205#/ 18:07 Rx
    Brian T. 300#/ 15:26 Rx
    CFOS
    Luke 20:52 Rx
    Briley 26:15 Rx
    Ray 30:25 Rx
    Christina 31:45 Rx

    Reply
  • Tina 14 Apr ’16

    5pm
    L1
    Rob H 155#/19:22
    Jeria 110#/16:13Rx
    Carrie 165#/19:51
    Reid 165#/4rds
    Tiffany 105#/12:30Rx
    Ed M 135#/—
    Scott O 165#/17:16Rx
    Mark 185#/5rnds
    Milly –/9:44Rx
    Julia 175#/16:39Rx
    L2
    Chris B 165#/20:24Rx

    Reply
  • Christina 14 Apr ’16

    No 4 O’clock? 🙂

    Reply
  • Paul 14 Apr ’16

    6:00
    L1
    Jean 185#/4 Rds
    Alberto 220# PR/11:28 Rx
    Jessica G. 45#/5 Rds
    Rachel 95# PR/18:20
    Ronnie 175# PR/5 Rds
    Gary 200#/11:50 Rx
    CF OS
    Shelly 29:45 Rx

    Reply
  • Tina 14 Apr ’16

    SORRY! We thought 4:00 was posted. I erased the board!!!

    Reply
  • Newman 14 Apr ’16

    My squat clean was at 155#

    Reply

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