Workout: Thursday 10/13/2016

Level 1

1 Mile Run
+
3 Rounds
25 Wall Ball 20#@10’/14#@9′
25 Push Ups
+
1 Mile Run

Post time.

Level 2

5 Rounds
1 Minute Max Reps, Rest :30 Seconds Between Each Exercise
Calorie Row
Burpees
Calorie Airdyne
Ball Slams 25/20″
200M Run (Must complete in 1 Minute)

Post one total number of reps (run = 1 Rep).

Barbell Club

Find Heavy Set of 3 Pause Front Squat (Pause for 3 Counts at Bottom)
+
Take 90% of Heavy Set of 3 and do 5 x 3 with Pauses
+
4 Rounds
10 Each Leg Dumbbell (2) Romanian Deadlifts
12 Dumbbell Bicep Curls
12 Dumbbell (1) Overhead Tricep Extension

Post loads.

7 comments

  • Paul 13 Oct ’16

    5:15
    L1
    Rose 41:34 Rx
    Carolyn 29:20 Rx
    Erika 31:55
    Delilah 40:02
    Erica S. 35:53
    Chris F. 27:42 Rx
    James 36:50
    Michael 29:46
    Adam 32:55 Rx
    Mike S. 34:15 Rx
    Rob 32:03 Rx
    Paul 27:18 Rx

    Reply
  • Paul 13 Oct ’16

    8:00
    L1
    Serena 31:50
    Roselynn 33:52 Rx
    Linda 33:54 Rx
    Stroup 30:04 Rx
    Andi 30:35

    Reply
  • Paul 13 Oct ’16

    9:00
    L1
    Sami 35:16 Rx
    Koby 39:39 Rx
    Tina 35:54 Rx
    Jennifer M. 40:30
    Amanda 33:01 rX
    Jim 30:10 Rx
    Nico 33:29
    L2
    Barbara 308 Rx
    Alex 274 Rx

    Reply
  • Tyler Rodems 13 Oct ’16

    12pm
    L1
    Briley 25:38 Rx
    Tim 36:45 Rx
    Sam 29:29 Rx
    Steven 40:30

    Reply
  • Tina 13 Oct ’16

    4PM
    L1
    Warren 31:00Rx
    Lauren 35:00Rx
    Heather 24;35rx
    Jason 37:20Rx
    Cami 38:31Rx
    L2
    Terry 426Rx
    Jimmy 301Rx

    Reply
  • Paul 13 Oct ’16

    5PM
    L1
    Mark 36:00
    Lisa 32:44Rx
    Tommy 33:19Rx
    Pat 30:40Rx
    Chris B 27:21Rx
    Severen 30:36Rx
    Susan 34:53Rx
    L2
    Ed A 368Rx
    Trapp 385Rx 30#
    Shane 313Rx
    Cathy 257Rx
    Dave M 377Rx

    Reply
  • Paul 13 Oct ’16

    6PM
    L1
    Joe V 29:50Rx
    Lauren W 28:09Rx
    Clara 33:22
    L2
    Anthony 370Rx
    Brent 400Rx 30#

    Reply

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