Level 1
Partner Workout
30 Min Time Cap
With 1 person working at a time, complete the following in order:
100 Goblet Squats 53/35#
100 Pull Ups
100 GHD Hip Extensions
100 Proper Push Ups
100 KB SDL-HP
Post time.
Level 2
Partner Workout
30 Min Time Cap
Must complete in order:
200 Double Unders (Partner holds Wall Sit)
100 Deadlifts 185/135# (Partner Holds Handstand)
50 Calorie Row (Partner Holds Deadlift Bar)
100 Toes to Bar (Partner Holds Ring Plank)
200M Sled Drag 135/90#
Post time.
Barbell Club
10 Min to find 1RM Snatch
+
10 Min to find 1RM Clean and Jerk
+
Back Rack Lunges 6 x 6 each leg
Post loads.
CF Old School
3 Sets
1 Mile Run
Rest is your mile time.
Post all 3 mile times.
5:15
L1
Erika / Barbara 19:00
Morgan / Joe V. Rx 24:32
Clara / Dylan P. 26:37
Monica Rx / Riva 20:00
L2
Shiloh / Joe B. 27:40 Rx
Cathy / Vince 100m Sled Drag
CF OS
Rob 9:08/9:24/9:17 Rx
8am
L1
Amanda/Jill 25:11
Michael/Jeff M. 24:33
Susan/Felica 24:18Rx
Brittany B. 21:47 1/2
BBC Walt 160#/205#/155#
L2
Teshina/Milly 23:40Rx 155#
Claudia/Nuria 95 T2B
Chris B./Nick 27:52Rx
9am
L1
Tina/Olavo 21:57Rx
Berenice/April 30:00
L2 Trapp/Essence 29:02Rx
12pm
L1
Brian T./Court 23:13Rx
Ashley/Scott 24:34Rx
Ed A./Trapp 15:46Rx
L2 Jimmy/Aileen 64 T2B
CFOS Briley 8:14/8:14/8:05
5:00
L1
Alex / Dean 22:42 200 D/U’s
Faith / Danny 27:15
Elizabeth / Mark 29:20
L2
Heather 185# / Tyler 27:04 Rx
Tim / Brent / Gary 27:00 Rx
BBC
Ira 225#/245#/ 135#
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