Level 1
EMOM for 10 Min: 3 Back Squats
+
50 Walking Lunges
40 Proper Push Ups
30 Overhead Squats 75/53#
20 Ball Slams 25/20#
10 Strict Pull Ups
Level 2
Partner Workout: Together must complete
10 Backwards Sled Drags 180/135# (D&B=1)
100 Pistols
15 Rope Climbs
100 GHD Med Ball Sit Ups 20/14#
20 Bar Muscle Ups
100 Deadlifts 225/155#
Two people can be working at a time, on different exercises, in any order.
Post time.
Level 2X
EMOM for 20 Min: 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat
20 Min: Practice Muscle Ups, Handstand Walks, Handstand Push Ups, etc…
CF Old School
“Karen”
150 Wall Ball 20/14#
5:15am
L1
Rose 133#/21:56 Rx
Diana 145#/10:00 Rx
Maria 83#/14:30
Dawn 143#/11:31
Gaby 113#/11:07
Kristian 73#/17:00
Victor 125#/8:32
Mark K. 165#/16:04
Carlos 225#/20:45
Jack 155#/7:10 Rx
Peter 215#/14:23
L2
JoJo/Newman 30:05 Rx
CF OS
Rob M. 12:57 Rx
8am
L1
Heather F. 113#/15:48
Marlette 73#/13:20
Paul M. 165#
Felica 83-88#/16:18
Sabrina 83-93#/19:08
April 68#/12:41
L2
Alex 33:28Rx 1/2
Lindsey/Milly Rx 61:03
CFOS Eric 25:00Rx
9am
L1
John W. 185#/12:10Rx
Tina 115-145#/14:44
Linda K. 73-103#/13:50
Ruthie 78-83#/13:53
TIffany 95-115#/7:44Rx
L2 Kenny/Monica 35:20Rx
10am
L1
Katie 88#/12:38
Brian T. 165#/13:31
Court 115#/15:30
Carrie J. 125#/13:32
Jeff J. 165#/15:46Rx
Coleen 83-113#/14:07
Leeanne 83-113#/16:10
Ryan 185-215#/16:04Rx
CFOS Tina 8:12Rx PR
12pm
L1
Ed A. 165#/8:24Rx
Jessica 83-93#/14:49
Whitney 63-73#/19:05
Chris F. 135#/17:18
Laurie S. 53-73# Bench press/19:17
L2 Aaron/Andrea 45:36
CFOS Kat 8:31Rx
5PM
L1
Sarah 125#12:30
Mike W. 185#/9:30RX
Mark 145#/15:19
Nik 255#/10:21RX 30#ball
Perry 145#/17:50
Sonya 53#/16:19
Jake 155#/10:43RX
Mike L. 145#/15:32
Ray 185#/20:43RX
Laura 93#/11:50
Brent 195#/9:55RX 30#ball
Ira 245#15:27
CFOS
Carrie 11:43RX 9′
L2
Myles/Terry 43:35
Gracie/Sloane 46:00
Gary/Steve-o 44:49RX
Shelly 50:08 1/2
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