Workout: Friday 12/09/2016

The Reindeer Games are this Saturday, December 10th, at the Del Mar Fairgrounds. Please come join us as we cheer on our CFEC athletes: Milly, Heather, Zach, Tyler, Sean and Jeff W.

Level 1

Partner Workout

1 Person Works, 1 Person Rests

100 Deadlifts 135/95#
100 Pull Ups
100 Burpees over your partner
100 Partner Wall Ball 20#@10’/14#@9′ (1=1)
400 Double Unders

Post time.

Level 2

Partner Workout

1 Person Works, 1 Person Rests

With a Running Clock:
0-15 Minutes
AMRAP of
10 Muscle Ups
100M Overhead Barbell Carry 155/105#
15-20 Minutes
Rest
20-40 Minutes (20 Minute Time Cap)
100 Calorie Row
150 Zercher Squats with Sandbag 70/50#
200 Double Unders *Zeus cable

Post total rounds plus reps and time.

Barbell Club

EMOM for 15 Minutes
1 Split Jerk *Start @ 70% and work up
+
E3MOM for 15 Minutes
8 RDL’s
15 GHD Sit Ups

Post loads.

5 comments

  • Paul 9 Dec ’16

    5:15
    L1
    Carolyn / Chris F. 39:34
    Mike D. / Michael 32:10
    Rose / Cathy 40:60 Rx
    Drew / Rob 34:24 Rx
    Delilah / Paul 35:02
    L2
    Amadi / Jake Rx 4 Rds. / 15:16

    Reply
  • Teshina DeBoer 9 Dec ’16

    8am
    L1
    Tina/Sami 33:38
    Berenice/April 43:50
    Amanda/Lisa Rx 35:18
    Serena/Walt 29:03Rx
    L2 Maddie EMOM for 10 min 5 M/U’s (completed thru 6 min)/17:11Rx

    Reply
  • Teshina DeBoer 9 Dec ’16

    9am
    L1
    Susan/Felica 32:37Rx
    Scott Rx/Nico 38:00
    Roselynn 32:10Rx
    Barbara/Roisin 42:50

    Reply
  • Teshina DeBoer 9 Dec ’16

    12pm
    L1
    Briley (20#WB)/Sam 28:42Rx
    Brian T./Court 29:52Rx
    Ray/Darin 38:40
    Wendi/Sonya 36:28

    Reply
  • Paul 9 Dec ’16

    5PM
    L1
    Tyler B/SeverenRx 40:49
    Warren/Cami 30:47
    Elizabeth/Mark 37:49
    Ryan/Chris B 24:02Rx
    Dave/Jimmy 30:14Rx
    Joe V/Clara 37:45
    Steven/Elsa 44:59
    Tommy /BrentRx 32:37
    Sloane/Gary 23:43Rx

    Reply

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