Level 1
21-15-9
Goblet Squats 53/35#
Hand Release Burpees
Toes to Bar
Calorie Row
Post time.
Level 2
Partner Workout
2 Rounds of each couplet:
100M Front Rack Barbell Carry 155/103#
Max Reps CTB Pull Ups
+
100M Front Rack Barbell Carry 155/103#
Max Reps Ball Slams 30/25#
+
100M Front Rack Barbell Carry 155/103#
Max Reps Low Sled Push 90/50# (50′ = 1 Rep)
Post total time and total reps for each couplet.
Level 2X
15 Min to Find Max Clean and Jerk
Then take 80% and do 1 Clean and Jerk EMOM for 20 min
3 Rounds for completion
10 Strict Ring Dips
10 Strict Pull Ups
20 Wtd GHD Hip Extensions
Post loads.
CF Old School
With a continuous clock:
1 Mile Run
AMRAP in 1 Mile Run time:
5 Pull Ups
10 Push Ups
15 Squats
+
800M Run
AMRAP in 800M Run time:
10 Power Cleans 95/63#
10 Lateral Bar Hops (R+L=1)
+
400M Run
AMRAP in 400M Run time:
Max Reps Double Unders
Post total time and reps.
5:15am
L1
Dax 22:39
Rob M. 24:10 Rx
Mark K. 27:49
Cathy 21:38
Adam 19:41 Rx
Vince 18:52 Rx
CF OS
Monica 180/60/104 25:24 Rx
Dawn 150/80/101 28:57 Rx
Sean 180/50/105 24:25 Rx
Newman 210/70/152 24:03 Rx
8am
L1
Sabrina 22:23Rx
Paul M. 16:01Rx
Andria 18:48
Sarah B. 18:56
Felica 21:29Rx
Milly 15:30Rx
Rich 17:52Rx
Heather F. 19:26Rx
Ruthie 21:52
L2 Mike Mc./Allison 42/85/9/22:37Rx
9am
L1
Lindsey 17:09Rx
Tanner 15:06Rx
Carly 19:20
Mike Mc. 11:59Rx
L2 Alex D./Kenny 80/106/8/21:35Rx
CFOS
Tina 150/55/115/33:50Rx
Heather R. 149/72/125/29:30Rx
10:00am
L1
Carrie J./ 16:44 Rx
12pm
L1
Angie 25:48
Adrienne 23:05Rx
Brian T. 20:24Rx
Court 20:42Rx
Whitney 31:24Rx
CFOS
Kat 150/40Rx/70Rx/30:56
Ed A. 180/40/130/29:58Rx
5pm
L1
Julia 13:42Rx
Steve A. 11:15Rx
Kevin B. 15:49Rx
Brittany 13:50Rx 53#
Mark L. 16:17Rx
Gaby 16:17Rx
Vegard 18:50Rx
Julie 23:07
Curtis 13:50
Mike W. 14:06Rx
Jimmy 19:34Rx
Jessica K. 22:37Rx
Laurie S. 23:55
Gabe S. 26:24
Chris B. 16:54Rx 62#
Pat 17:00Rx
Shane 20:45Rx
Linda 18:48Rx
Justin 17:05
Sam 19:38
Christa 17:00
Laura 22:30Rx
L2
Nik/Brent 64/115/9/23:48 Rx All
Brittany Rx/Chad 14/115/45/25:25
Myles/Aaron T. 61/83/11/27:20 Rx All
CFOS
Ed M. 165Rx/30Rx/65/31:00
Emily 185/60/102/28:26 Rx All
John N. 150/45/100/23:40 Rx All
6pm
L2
Bernardo/Jimmy 37/82/8/24:40Rx
Milly Rx/Angela 65/78/8/22:36
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