Level One
Amrap 5:00
600m Run
Max Reps DB Thrusters 2×35/25#
-Rest 1:00
Amrap 5:00
600m Run
Max Reps Pull-ups
-Rest 1:00
Amrap 5:00
600m run
Max Reps GHD Sit ups
-Rest 1:00
Amrap 5:00
600m Run
Max Reps DB Front Rack lunge steps
-Post Reps for each AMRAP
Level Two
100’ Handstand Walk
30 Power Snatches 135/95#
100’ Handstand walk
30 Power Clean and Jerks
100’ Handstand walks
30 Bar Muscle ups
100’ Handstand walks
+
Back Squat
5×5 @ 80%
-Post Time and load
CFOS
42-30-18
Cals on Rower
Wall Ball 20/14#
-Rest 3:00-
21-15-9
Cals on rower
Box Jump Overs 24/20”
-Post Time minus 3:00
5:15
L 1
Diana 22 Rx/35 Rx/35/31 Rx
Mandy 21 Rx/18/26 Rx/26 Rx
Adam 20 Rx/11 Rx/23/14 Rx
Mark T. 20 Rx/23 Rx/30/26 Rx
Rob 15/22/22/5 Rx all
Tim S. 25/20/22/25 Rx all
Shane 15/20/15/12 Rx all
Travis 14/14/15/8 Rx all
Paul 27/32/30/35 Rx All
9am
L1
Sam S. 29/24/26/33 Rx All
Alex 32/18/21/28 Rx All
Jessica 12 rx/7/19/10 rx
Antonio 25/16/19/15 Rx All
Kristine 35/20/30/29 Rx+ All 30# DBs
Andrea 28/23/29/29 Rx All
Trapp 32/35/16/32 Rx All
Sonya 1/15/39 rx/ 26
Jacob 24 rx/15 rx/ 43/18 rx
Marisa 30 rx/ 30 rxd/ 32 rx/ 28 DBSN
CFOS
Tina 25:03 Rx
Linda 22:29
Nicole H. 29:50 Rx
Jennifer 31:19 Rx
Gale 33:07
Leo 30:05
Mckenna 27:15
Amber 27:00
12pm
L1
Brian T. 25/32/13/4 Rx all
Roarke 24/35/18/20 Rx all
Nicole 21/16/20/16 Rx all
4pm
L1
Jimmy 26/10/23/13 Rx All
Elizabeth 17/24/12/9 Rx All
Mark 10/10/10/5 Rx All
Tim R. 11/12/6/2 Rx All
Lisa P. 13/6/23/22 Rx All
Matt 21/16/8/12 Rx All
Dylan 22/15/18/18 Rx All
Jack 25/30/20/24 Rx All
L2
Jake 27:33 Rx/ 225#
Trapp 22:17 115#/ ?
CFOS
Ira 33:08 Rx
5pm
L1
Susan 17/22/26/11 Rx All
Newman 48/60/32/40 Rx All
Andy 38/38/26/38 Rx All
Sara 14/15/23/19 Rx All
Severen 21/22/10/10 Rx All
L2
Tyler B. 40:00/ 205#
Erica 31:00/ 195#x3 FS
CFOS
Warren 22:20 Rx
Chris B. 18:20 Rx
6pm
Open Gym
Sloane