Workout: Monday 10/31/2016

HAPPY HALLOWEEN, CFEC Family!

Level 1

5 Rounds
5 Pull Ups
10 Push Ups w/feet on 45# plate
15 Front Squats 75#/55#
+
800m Run
+
21 – 15 – 9
Power Snatch 75#/55#
Overhead Squat
Front Rack Lunges (R+L=1)
Post time.

Level 2

“JT on ‘Roids”
21 – 15 – 9
Deficit HSPU’s 6″/4″
Weighted Ring Dips 35#/20#
Deficit Push Ups w/feet and hands on 45# plate
+
1 Mile Run
Post time.

Barbell Club

5 Sets
10 Back Squats *AHAP
15 Weighted GHD Hips Extensions
15 Sissy Squats
15 DB Calf Raises each Leg
10 Stiff Legged Deadlifts
Post loads for each.

7 comments

  • Paul 31 Oct ’16

    5:15
    L1
    Tesh 25:39 Rx 65#
    JoJo 21:23 Rx
    Erika 41:03
    Carolyn 39:16
    Lauren 41:31 Rx Welcome Back!
    Adam 26:00
    Chris F. 32:35
    James 43:02
    Barbara 40:31 Rx
    Jennifer ?
    Mike S. 45:20
    Amadi 27:55 Rx 65#
    James N. 30:00
    Tyler H. 33:01
    Cathy 39:40 Rx
    Carrie 36:24 Rx
    Rob 34:43
    Sean 23:57 Rx
    Terry 26:45 Rx
    Newman 26:12 Rx
    Paul 39:39 Rx
    L2
    Jake 27:51 Rx
    Tim D. 30:00

    Reply
  • Teshina DeBoer 31 Oct ’16

    8am
    L1
    Tim S. 44:38Rx
    Travis 34;24 thru 21’s
    Ed A. 31:54Rx
    Andi 45:23
    Tim Ru. 43:21
    Briley 39:22Rx
    Serena 38:26 mod lunges

    Reply
  • Teshina DeBoer 31 Oct ’16

    9am
    L1
    Tina 39:48Rx
    Sami 40:25
    Lisa 33:51Rx
    Anthony 29:41Rx
    Scott 28:32
    Danielle 22:41Rx
    Shannon 29:23 1 mile run, no last part
    Monica 28:52Rx
    Amanda 41;05
    Pat 41:47Rx
    Anthony F. 44:15

    Reply
  • Teshina DeBoer 31 Oct ’16

    12pm
    L1
    Sam 36:41Rx
    Brian T. 31:19Rx
    Court 38:35Rx
    Michael 34:30
    Mike D. 35:00
    Drew 33:40Rx
    Steven 54:24

    Reply
  • Teshina DeBoer 31 Oct ’16

    4pm
    L1
    Nico: food coma
    Morgen 37:52 11PSN
    Blake 49:02Rx 95#
    Severen 41:00 21’s
    Jimmy 37:15Rx
    Ira 44:33 mod
    Chris B. 28:32Rx
    Wendi 46:06Rx
    Ryan 53:46Rx
    L2 Trapp 28:56Rx
    BBC Barbara 95/30/25/105# (4 sets)

    Reply
  • Teshina DeBoer 31 Oct ’16

    5pm
    L1
    Tommy 53:28
    Sloane 26:06Rx
    Brent 34:45Rx
    Dave M. 22:13Rx
    L2
    Jeff W. 40:36
    Maddie 38:25Rx

    Reply
  • Teshina DeBoer 31 Oct ’16

    6pm
    L1
    Gary 29:40Rx
    Joe 40:04Rx
    Clara 31:34
    Mark 33:51
    BBC
    Jennifer & Milly 65# back squat and deadlifts

    Reply

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