Workout: Thursday 12/08/2016

The Reindeer Games is 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

10 Minutes for Mobility Work
+
10 x 400M Run
or
10 x 500M Row
Rest 1 Minute Between Efforts
*Goal is to keep around same time for each

Extra Credit
30 Alternating TGU’s

Post total time minus 9 minutes rest.

Level 2

10 Minutes for Mobility Work
+
EMOM for 15 Minutes
1st Minute: 20 Calorie Row (W=15)
2nd Minute: 200M Run
3rd Minute: 15 Calories Airdyne (W=10)
+
E3MOM for 15 Minutes
5 Deadlifts *Dead stop each rep, AHAP
5 Strict HSPU

Extra Credit
30 Alternating TGU’s

Post Rx or not and load.

Barbell Club

Find 10RM Front Squat. Then do 2 sets of 10 reps @ 90%
+
AMRAP in 12 Minutes
10 Tire Flips
20 Push Ups

Post load and total reps.

6 comments

  • Paul 8 Dec ’16

    5:15
    L1
    Barb 20:05 Row
    Carolyn 22:30 Row’
    Chris F. 17:55 Run
    Rob 22:32 Run
    Jennifer 20:33 Run
    Delilah 25:52 Run
    Michael 19:18 A/D
    Tim R. 22:36 Row
    James 20:38 Run
    Mike S. 19:40 Row
    Drew 19:02 Run
    Paul 20:21 Row
    L2
    Rob -/121 Rx

    Reply
  • Paul 8 Dec ’16

    8:00
    L1
    Andi 20:43 Row
    Tina 21:13 Row
    Ed A. 19:14 Row

    Reply
  • Paul 8 Dec ’16

    9:00
    L1
    MOnica 14:31 Run
    Berenice 27:40 Run
    Anthony F. 21:34 Row

    Reply
  • Teshina DeBoer 8 Dec ’16

    12pm
    L1
    Steven 27:30Rx run/row
    Briley 19:05Rx run
    Ray 23:50Rx run/row
    Sam 17:54Rx run

    Reply
  • Paul 8 Dec ’16

    4PM
    L1
    Lauren 18:22 run
    Wendi 30:02 run
    Sonya 24:29 row
    Pat 20:42 run/row ec
    Ira 18:28 row
    Dave M 18:54 row ec
    Jimmy 20:25 row
    Cathy 20:43 run ec
    Heather 16:45 run

    Reply
  • Terry 8 Dec ’16

    5:00
    L1
    Cami 20:41 Row
    Warren 18:36 Row
    Tommy 19:33 Run
    Jim 20:11
    Susan 19:24 Rum
    Tiffany 20:55 Run
    L2
    Terry C/315#
    Jake C/315#
    Jeff S C/315#

    6:00

    L1
    Clara 25:18 Run
    Dylan 26:35 Run
    Joe 21:25 Run
    Brent 16:37 Row (1:39.5 avg)
    Shelly 23:41 Row

    BBC
    Carrie 105#/124 Rx

    Reply

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