Workout: Monday 12/19/2016

Our annual CFEC Christmas party is this Saturday, December 24th. We will have one workout at 8 am followed immediately by a potluck and white elephant gift exchange. Please bring the whole family!

Level 1

“The Chief”

5 Rounds
AMRAP in 3 Minutes of
3 Power Cleans 135/95#
6 Push Ups
9 Squats
Rest 1 Minute between rounds
+
EMOM for 7 Minutes
5 Deadlifts @ 70%1RM

Post total number of completed rounds and load.

Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups

Level 2

AMRAP in 15 Minutes
200M Run (=2 Reps)
2 Rope Climbs
10 Burpees
+
EMOM for 12 Minutes
Odd Minutes: 7 Back Squats @ 70%1RM
Even Minutes: 7 Strict Pull Ups

Post total number of reps and load.

Extra Credit:
50 GHD Hip Extensions
50 GHD Sit Ups

Crossfit Old School

3 Rounds
400M Run
50 Squats
40 Sit Ups
30 Push Ups
20 Pull Ups

Post time.

7 comments

  • Paul 19 Dec ’16

    5:15
    L1
    Cathy 18/125# EC
    Barbara 15 Rx/135# EC
    James 14 / 175#
    Mike D. 20/- EC
    Shannon C. 16/145#
    Tim R. 15 Rx/205#
    Tyler H. 15 Rx/165# EC
    Newman 23 Rx/225#
    Rob 20 Rx PR/205#
    CF OS
    James N. 36:18 Rx
    Paul 26:30 Rx
    Rob 26:38 Rx

    Reply
  • Teshina DeBoer 19 Dec ’16

    8am
    L1
    Tim S. 20Rx/250#
    Briley 20Rx/185# EC
    Ed A. 21Rx/225#
    Walt 20@115#/205# EC
    Travis 12@135#/245#
    Shannon 10@75/85#/95#
    L2 Andrea 43Rx/105# EC

    Reply
  • Teshina DeBoer 19 Dec ’16

    9am
    L1
    Tina 14Rx/135#
    Lisa 17Rx/205#
    Nico 12/165#
    Scott 18Rx/–
    Monica 17 mod/155#
    L2 Barbara 44Rx/85#

    Reply
  • Teshina DeBoer 19 Dec ’16

    12pm
    L1
    April 16/115#
    Berenice 14/115#
    Brian T. 17Rx/225#
    Court 18Rx/175#
    Steven 9@115#/115#
    Blake 23Rx/315#
    Ray 12Rx/225#
    Darin 10/95#

    Reply
  • Teshina DeBoer 19 Dec ’16

    4pm
    L1
    Warren 17Rx/275# EC
    Cami 15@95#/175#EC
    Jimmy 15Rx/135#
    Nicole 11Rx/125#
    Tina H. 15Rx/135#
    Freddy 15Rx/165#
    Nicole L. 13@85#/155#
    Pat 20Rx/225# EC
    Dylan 15Rx/185#
    Chris B. 22Rx/315#
    Drew 20Rx/265#
    Trapp 15Rx/135#
    L2 Dave M. 59Rx/265#

    Reply
  • Teshina DeBoer 19 Dec ’16

    5pm
    L1
    Jake 21Rx/295#
    Jennifer 12Rx/100#
    Jeria 11/135# **EC**
    Kelsey 10/35#
    John 14/75#
    Morgen 9/95#
    Carrie 16Rx/125# **EC**
    Bear 19Rx/355#
    Elsa 13/65#
    Keighly 10/75#
    L2
    Ira 3Rx/285#
    Terry 73Rx/185# **EC**
    Jeff W. 74Rx/235# **EC**

    Reply
  • Teshina DeBoer 19 Dec ’16

    6pm
    L1
    Wendy 12Rx/165#
    Clara 15/85#
    Joe 20Rx/225#
    Mike 12Rx/185#
    Marisa 21Rx/ 125#
    Gaby 15/95#
    Mark 15Rx/225#
    Elizabeth 10Rx/-
    Gary 20Rx/225#
    CFOS
    Shane 26:40 Rx
    Briley 25:56 Rx

    Reply

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