Level 1
“Filthy Fifty”
50 Box Jumps 20′
50 Jumping Pull Ups
50 KB Swings 35/26#
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/33#
50 GHD Hip Extensions
50 Wall Ball 20/14#
50 Burpees
50 Double Unders
Post time.
Level 2
10 Min Time Cap:
“Heavy Grace”
30 Clean and Jerks 185/123#
Rest 5 Min
Partners: 2 Mile Run with a KB 53/35#
*Partners can switch at any time during the run. If KB touches the ground, 50 burpees
Post times.
CF Old School
5 Min Max Calories Airdyne
Number of Calories = Number of Burpee Reps
Max Reps Pull Ups in the time it took to complete burpees
Number of Pull Ups = Number of Power Snatches 75/53#
Max Reps Double Unders in time it took to complete snatches
Post reps for each and total time.
Happy Birthday to Police Chief Ed Aceves!
5:15am
L1
Mark K. 320 reps
Carrie M. 41:26
Cathy 35:38
Leann 34:39 (30’s)
Diana 27:33Rx
Rose 41:18Rx PR
Ed A. 12:41Rx 53#/95#/triples
Ray 36:34 (30’s)
Monica 29:14Rx
Scott 31:54Rx
Terry 28:56Rx
Happy Birthday, Chief. You killed that workout!
Happy Birthday to Nik, too.
Paul and Tina
8am
L1
Alex 29:31 mod
Steve A. 28:00
Shiloh 29:13
Brad B. 33:05
Averi 40:42 (30’s)
Rob M. 41:36
Felica 21:36 (30’s)
Megan W. 21:16 (30’s)
Alex D. 28:25Rx
9am
L1
Madison 29:56
Julia G. 42:24
Kenny 26:21Rx (pull ups)
James W. 25:21Rx PR
Mike Mc. 24:12Rx PR
L2 Paul M. 24 reps @165#/–
CFOS
Allison 22:10/32/34/140 mod
Ruthie 22:35/27/27/103
10am
L1
Eric Mc. 33:19
Jill 36:17
Michael 37:19
Heather G. 29:51 (30’s)
Andrea 31:59Rx
L2
Ryan 8:05 @155#/31:50Rx
Bear 8:04Rx/31:50Rx
12PM
L1
Steven V. 41:45
Whitney 43:57RX
Deb 41:56
Christina 35:26
Jeff J. 39:29RX
Sam 42:28
Court 38:17RX
CFOS
Grecia 15:23RX/32/36/220
4pm
L1
Marlette 26:36 (30’s)
Kevin C. 29:57 (30’s).
Ashley 26:15 (30’s).
Danny 27:27 (30’s).
Scott 15:21 Rx (30’s).
Chris F. 39:29
Pat 37:42 Rx
Laurie S. 31:32 (30’s).
Gabe 33:28 (30’s).
Lisa 34:28 (30’s).
Dylan 40:58
Kelly 41:03
Sam 31:58 (30’s)
Sean 28:50 Rx
Kristin 24:30 (30’s).
L2
Aaron T. 28 @ 165#/ 24:06 Rx
Jeff S. 6:27 Rx/ 24:06 Rx
Jimmy 7:23 Rx/41:35Rx
Ira 6:44 Rx/41:35Rx
Chad 5:31 @ 135#/ 16:38 1 Mile
5pm
L1
Aaron S. 31:37 Rx 44#
Emily 31:10 Rx 44#/ 45#
Chris B. 35:16 Rx
Paul S. 28:22 (30’s).
Yvette 26:58 (30’s).
Julia T. 34:30 (30’s).
Donna 25:02 (30’s).
Wendi 35:33
Mike R. 28:37 (30’s).
Candace 29:30 (30’s).
Ruby 42:15
Bernardo 34:06
Anthony 26:11 Rx
Jean 44:58
Dustin B. 35:26 Rx
John N. 26:51 Rx
Ryan 23:23 Rx PR
Susan 39:30 Rx
Jeria 34:14
CFOS
Milly 18:40 55/ 14. 78 Rx
Aaron T, 20:15 50/ 30/59 Rx
L2
Brad B. 5:24@ 135# PR/ 38:30 Rx
Averi 26 @ 95#/ 38:30 Rx
Jessica K. 5:16 @ 93# PR/ 29:44 Rx
6pm
L1
Danielle E. 32:50 (30’s).
Cassidy 28:08 (30’s).
Tsu 26:38 (30’s).
Shelly 39:32
Joe 41:30
Ryeli 26:59 (30’s).
Latisha 44:06
Ashlea 23:05 (30’s).
Kyle 17:31 Rx PR
Shawn 33:26
Gary 28:23 Rx
Sloane 24:12 Rx
Joey 20:38 Rx 44#
Jessica K. 32:39 (30’s).
L2
Abdul 24 @ 185#/ 28:40 Rx
Milly – / 28:40 Rx 53#
Teshina, I did 50’s. Just modified.
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