Emily and Milly taking the 2nd step of the podium this weekend. Great work ladies.
Level 1
5 Sets
300M Row
12 Wall Ball 20/14#
12 Pull Ups
Rest 2 Min
Post fastest and slowest split times.
Level 2
5-10-15-10-5 reps of
Deadlifts 275/185#
Bench Press 155/105#
Rest 5 Min
3 Rounds
15 Bodyweight Back Squats
400M Run
Post time minus rest.
Barbell Club
EMOM for 10 Min
Odd: 3 Overhead Squats @ 90%1RM
Even: 3 Jerks @ 90%1RM
+
3×15 Wtd GHD Hip Extensions
3×15 Wtd GHD Sit Ups
+
400M Farmer’s Walk 2@70#/2@53#
Post loads and time.
CF Old School
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*Must stop after every set
Post time.
Woot woot home team representin!
5:15
L1
Carrie M. 3:17.3:45 Rx
Carolyn 3:28/3:56
Emily 2:27/2:30 Rx 16#
Garison 2:12/2:30 Rx
Rob 2:47/3:29 Rx
Morgan 2:54/3:12
Terry 2:09/2:22 Rx
Joe V. 2:54/3:12 Rx
Cathy 3:05/3:20 Rx
Paul 2:04/2:07
L2
Diana 23:45 Rx 135#
Rose 23:52
Andrea 26:52
Brian K. 24:49 Rx 190#
CF OS
Emily 13:53 Rx
8am
L1
Linda 3:39/4:07Rx
Tina 3:05/3:14Rx
Bryant 1:59/2:23Rx
Carrie J. 2:50/3:07Rx 10′
Milly 2:41/2:52Rx 10′
Kevin 2:01/2:22Rx
L2
Juan 24:50Rx 185#
Alex D. 22:30 185#
Bear 9:09Rx (1st part) 315/185#
Teshina 24:50Rx 160#
9am
L1
Steven 3:13/6:34
Heather G. 3:19/3:43
Monica 2:41/3:11Rx
Alex 2:34/2:38Rx
Ed M. 2:27/2:52Rx
L2 Erika 17:36 (1st part)
4pm
L1
Laurie 3:39/3:47
Gabe 2:53/3:11
Dylan 2:10/2:42Rx
Paul S. 2:55/3:02
Chris F. 2:55/3:20Rx
Sonya 3:14/3:50Rx
L2
Aaron T. 27:02Rx 171#
Chad 36:10 165#
Dustin 30:03 205#
Chris B. 19:02Rx 195#
Steve-O 25:20Rx 185#
Shiloh 25:31 123#
Danielle 24:47 140#
Nik 27:28Rx 215#
Pat compl.
Jean 53:00 113#
On the level 1 list at 4 I think it should be Chris F. not Chris B. since I did not do level 1..
5pm
L1
Brent 1:51/ 2:05 Rx
Megan 3:20/ 3:53 Rx
Luke 2:22/ 3:17 Rx
Summer 3:03/ 3:41
Danny Compl.
Mark 3:40/ 4:47
Maddie 2:30/ 3:02 Rx
John N. 1:58/ 3:24 Rx
Dustin 2:03/ 3:41 Rx
Alex C. 3:15/ 3:55
Tsu 3:00/ 3:46
Candace 3:05/ 3:10 Rx
Jimmy 2:07/ 2:37 Rx
Aaron T. 2:28/2:32 Rx
L2
Sean 25:10 Rx 205#
Shane 37:14 140#
Carrie J. 34:23 140#
Milly 48:05
Jeff J. 40:07 Rx 205#
Brad B. 31:44 Rx 205#
Ryan 34:08 Rx 178#
CFOS
Mike Mc. 8:20 Rx PR
6pm
L1
Julia T. 3:04/3:32Rx
Ruby 3:04/3:49Rx
Kevin J. 2:16/3:01Rx
L2
Gary 37:16Rx 155#
Jake 23:58Rx 185#
Sloane 18:30 135#
Some times its a pain in the ass to read what people wrote but this internet site is rattling user pleasant!