Workout: Monday 12/05/2016

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

Level 1

AMRAP in 20 Minutes
7 DB Deadlifts 35/25#
7 DB Bent Over Rows
7 DB Thrusters
21 Calorie Row
+
E2MOM for 12 Minutes
6 Pause Front Squats (2 Second Pause at bottom)
6 Strict Pull Ups

Extra Credit
50 GHD Sit Ups
100 GHD Hip Extensions

Post total reps and load.

Level 2

AMRAP in 7 Minutes
15 Calories Airdyne (W=10)
5 Burpee Bar Muscle Ups
Rest 2 Minutes
AMRAP in 7 Minutes
15 GHD Sit Ups
15 Push Ups
+
E2MOM for 12 Minutes (All sets @ 70%1RM Squat Clean)
1st Set: 1 Squat Clean + 5 Front Squats
2nd Set: 2 Squat Cleans + 4 Front Squats
3rd Set: 3 Squat Cleans + 3 Front Squats
4th Set: 4 Squat Cleans + 2 Front Squats
5th Set: 5 Squat Cleans + 1 Front Squat
6th Set: 6 Squat Cleans
*6 Strict Pull Ups after each set

Extra Credit
4 Sets of 12 reps each exercise:
DB Front Raises
DB Lateral Raises
DB Reverse Flys

Post total reps for each and load.

Crossfit Old School

3 Rounds
800M Run
25 Medicine Ball Cleans 20/14#
25 Burpees

Post time.

7 comments

  • Paul 5 Dec ’16

    5:15
    L1
    Michael 232 Rx/115#
    Tracy 252 Rx/95# EC
    James 242 Rx/125#
    Mike S. 241 Rx/135#
    Dustin 210 Rx/75#
    Carolyn 259 Rx/85#
    Chris F. 308 Rx/145#
    Rob 287 Rx/135#
    Cathy 192 Rx/75# EC
    Barbara 270 Rx/85# EC
    Drew 252 Rx 44#/205#
    Will 273 Rx/155#
    Paul 301 Rx/165#
    L2
    Jennifer 38/85 Rx/65#
    Amadi 27 Rx/127 Rx/120#
    Tyler H. 55/103 Rx/135#
    Jake 50 Rx/140 Rx/165#
    Rob -/95 Rx/-
    Teshina 53/151 Rx/135#
    CF OS
    Rob 33:09 Rx

    Reply
  • Teshina DeBoer 5 Dec ’16

    8am
    L1
    Tim S. 296Rx/135#
    Andi 231Rx (KBs)/65#
    Serena 210Rx/80#
    Walt 243Rx/115#
    Briley 231Rx/95#
    Shannon 189Rx/75#
    Ed A. 310Rx/135#

    Reply
  • Teshina DeBoer 5 Dec ’16

    9am
    L1
    Nico 210/75#
    Tina 294Rx/105#
    Amber 252/55#
    Amanda 259/85#
    Scott 273Rx/95#
    Monica 289/75#
    Lisa 279Rx/135#
    L2 Anthony F. 58/94/95#
    CFOS Briley 27:33Rx

    Reply
  • Teshina DeBoer 5 Dec ’16

    12pm
    L1
    Court 293Rx/115#
    Sam 266Rx/115#
    Brian T. 321Rx/185#
    Wendi 207Rx/120#
    Steven 168Rx/45#
    Mike D. 290/75#
    Ray 231 mod/65#

    Reply
  • Teshina DeBoer 5 Dec ’16

    4pm
    L1
    Cami 285Rx/95# EC
    Nicole 224Rx/75#
    Freddy 217Rx/95#
    Dylan G. 224Rx AD/115#
    Dave M. 315Rx kb’s/185# EC
    Blake 275Rx40#/155#
    Sonya 223/55#
    Dylan 270Rx/135#BS
    Jimmy 266Rx/185# EC
    Essence 214Rx/85#
    Pat 233Rx 40#/125# EC
    Warren 285 mod AD kb’s/DL
    Johnny 273Rx kb’s/125#
    Nicole L. 251Rx/95#

    Reply
  • Teshina DeBoer 5 Dec ’16

    5pm
    L1
    Christina G. 232 mod/105#DL EC
    Lauren W. 273Rx/85# EC
    Jeria 189Rx/85# EC
    Summer 197/65# EC
    Tommy 266Rx/125# EC
    Severen 210Rx 20#/75#
    CFOS
    Carrie 27:02Rx EC
    Steve-O 23:10Rx EC
    Tasha 27:21
    L2
    Heather 30Rx/146Rx/–
    Chris B. 55/150Rx/155#
    Brent 56Rx/105Rx/155#
    Jeff W. 66Rx/111Rx/165#
    Terry 60Rx/124Rx/155#
    Jake 60Rx/131Rx/175#

    Reply
  • Teshina DeBoer 5 Dec ’16

    6pm
    L1
    Farah 210/65# EC
    Mike 231Rx/135#
    Marisa 273Rx/80# EC
    L2
    Shane 62/78Rx/115#
    Gary 40Rx/144Rx/135#
    Sloane 57 (with maddie)/85# EC
    Maddie 57 (with Sloane)/190Rx EC

    Reply

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