Workout: Tuesday 12/20/2016

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

50 Calorie Row
20 Thrusters 75/55#
20 Pull Ups
400M Run
2 Rounds
15 Thrusters
15 Pull Ups
400M Run
3 Rounds
10 Thrusters
10 Pull Ups
50 Calorie Row

Post time.

Extra Credit:
1 Mile Run

Level 2

AMRAP in 12 Minutes
3 Power Cleans 185/125#
3 Deficit HSPU 45#/25#
6 Power Cleans
6 Deficit HSPU
9 Power Cleans
9 Deficit HSPU
*Keep adding 3 Reps
+
EMOM for 12 Minutes
Odd Minutes: 7 Front Squats @ 70%1RM
Even Minutes: 7 Strict Ring Dips

Post total number of reps and load.

Extra Credit:
1 Mile Run

Barbell Club

EMOM for 20 Minutes
1 Clean and Jerk *AHAP
+
E3MOM for 15 Minutes
3 Pause Front Squats (5 Counts at bottom)
5 Strict Pull Ups

Post loads.

6 comments

  • Paul 20 Dec ’16

    5:15
    L1
    Rose 44:57 Rx
    Cathy 37:11 RX EC
    Carolyn 31:49
    Amadi 25:01 RX EC
    Vince 20:30
    James 32:42 RX EC
    Chris F. 30:36 Rx
    Will 35:00
    Tyler H. 34:57
    Drew 26:28 Rx
    Rob 34:03 Rx EC
    Newman 21:56 Rx EC
    Paul 27:32 Rx
    L2
    Jake 65 Rx / 185#
    Milly 41 Rx/115# EC

    Reply
  • Paul 20 Dec ’16

    8:00
    L1
    Briley 32:24 Rx
    Shannon 40:07
    Serena 31:49 Rx
    Ed A. 26:50 Rx

    9:00
    L1
    April 52:02 Rx
    Berenice 34:55
    Ed M. 39:04 Rx
    Scotty 27:16 Rx
    Sami 36:55
    Cat 37:10
    Ali 31:43
    Gamin 34:52
    Andrea 28:31 Rx
    Tina 31:45 Rx

    Reply
  • Joe 20 Dec ’16

    12:00
    L1
    Ray 40:48
    Tim 40:27 Rx
    Sam 29:52 Rx

    Reply
  • Paul 20 Dec ’16

    4:00
    L1
    Dave G. 32:08
    Liz 25:30
    Tyler B. 49:54 Rx Tenn
    Severen 42:20 Rx Teen
    Trapp 36:52 Mod
    Dave M. 27:45 Mod.
    Cami 31:08
    Warren 28:00 RX
    Pat 36:22 RX
    L2
    Ira 68/135#
    Tiffany 96 @ 75#/65#
    Jimmy 54 Rx/185#
    Chris B. 66/205#

    Reply
  • Paul 20 Dec ’16

    5:00
    L1
    Kelsey 25:02
    Elsa 36:45
    Elizabeth 40:17 Rx
    Mark 36:43
    Jeria 44:22 Rx
    Brent 21:52 Rx
    Jennifer 35:48 Rx

    Reply
  • Paul 20 Dec ’16

    6:00
    L1
    Marisa 28:50 Rx EC
    Joe V. 32:55 Rx
    Gary 25:03 Rx
    L2
    Miguel 47 @ 165#/165#

    Reply

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