Level 1
45 Minute Time Cap
5 Rounds
5 Deadlifts 185/135#
10 Lateral Burpees Over Bar
+
3 Rounds
200M Run
25 Lateral Box Hops (R+L=1)
25 Mountain Climbers (R+L=1) (Foot goes outside of hand)
25 4-count Flutter Kicks
+
50 Calorie Row
100 Double Unders
Post time.
Level 2
45 Minute Time Cap
5 Rounds
5 Deadlifts 315/225#
10 Lateral Burpees Over Bar
+
3 Rounds
400M Run
20 Handstand Push Ups
2 Rope Climbs
+
50 Calories Airdyne
100 Double Unders with Zeus Cable
Post time.
Barbell Club
5 Rounds
10 Strict Press *Choose weight can do unbroken and same throughout
20 Alternating Back Rack Lunges
20 Deficit Push Ups *Hands and feet on 45/25# plates
20 GHD Sit Ups
Post loads.
5:15
L1
Rose 41 D/U’s
Diana 32:20
Cathy 31:54 Rx
Carolyn 32:45
Barbara 29:14
Erika 31:45
Erica S. 89 Cals
Michael 30:56
James 36:57
Paul 26:48 Rx
L2
Milly 400m run 3rd rd.
Amadi 19 HSPU 2nd rd.
Sean 28:12 Rx
Newman 25:53
BBC
Rob 95#/95#
8:00
L1
Tim S. 33:58 Rx
Serena 27:35 Rx
Shannon 38:22
Ed A. 24:40 Rx
Jim 31:08
Monica 28:49 Rx
Berenice 43:50
Strou 27:12 Rx
Briley 23:55 Rx
Andi 33:53 Rx
L2
Alex 31:49 Rx
Teshina 30:38 Rx
9:00
L1
Tina 34:01
Sami 32:56 Rx
Koby 43:02
Amanda 35:17
Jennifer M. 38:28
Alex G. 34:00 Rx
12:00
L1
Steven 3rd run
Wendy 36:31
Tim R. 30:57 Rx
Ray 43:17
Mike D. 34:29
4PM
L1
Freddy 31:47Rx
Jill 36:16
Nicole 34:57
Tina H 27:41
Christina G 40:06Rx
Gaby 28:32
Amy 38:24
Ryan 26:46Rx zeus
Jimmy 33:00Rx
Susan 38:40Rx zeus
L2
Trapp 30:46Rx
Heather 34:53Rx
5PM
L1
Tommy
Tommy
Tommy
Tommy
Tommy 35:59
Pat 28:00Rx zeus
Scotty 33:15Rx
Warren 29:56Rx
Cami 32:14
Chris B 31:15Rx zeus
Severen 41:38
Lisa 27L45Rx
Ed m 35:40
Jeria 39:25Rx
L2
Christian 33:16Rx
Zach 21:21Rx
Steve O 37:27Rx
6PM
L1
Carrie 39:17 Rx
Lauren W 33:40 singles
Gary 23:53Rx
Sloane 24:58Rx
Farrah 38:00
L2
Anthony 33:33 Rx
Jeff W. 32:45 Rx
Terry 28:16
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