Level 1
E3MOM for 15 Min
10 Back Squats
20 Hollow Rock
+
400M Run
+
10-8-6-4-2
Thrusters 115/75#
Pull Ups
*Each set of Pull Ups begin with 2 reps of strict Pull Ups.
+
400M Run
Post load and time.
Level 2
EMOM for 10 Min
1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Jerk 185/125#
+
Every 2:30 for 8 Intervals
300M Row
10 Wall Ball 30#@10’/20#@10′
Post Rx or not for both.
Barbell Club
EMOM for 15 Min
1 Push Jerk + 1 Split Jerk
+
E3MOM for 15 Min
8 Back Squats
5 Deficit HSPU
Post loads.
CF Old School
AMRAP in 20 Min
5 Power Snatches 75/55#
5 Overhead Squats
5 Pull Ups
200M Run
Post total rounds plus reps.
5:15
L1
Jeff M. 135#/15:28
Erica S. 65#/15:20
Mike 95##/15:21
Barbara 95#/18:15 Rx
Susie 15#/15:00
Cathy 95#/14:25
Paul 95#/14:20
L2
Nick C/Rx
Anthony Rx/Rx
Newman Rx/Rx
CF OS
Ray 5
Aileen 8 Rx
Rob 7 + 15 Rx
Ashley 5 + 12 Rx
Sam E. 6
John N. 10 + 15 Rx
Monica 12 Rx
No rx for me, my 10th thruster didn’t quite make it 🙁
8:00
L1
Tim S. 165#/17:35
Stroup 135#/11:38
April 75#/12:27
Berenice 75#/18:02
Jeff A. 135#/12:56 Rx
Tiffany 75#/14:56
Josh 135#/11:39
L2
Briley Rx/Rx
Alex Rx/Rx
9am
L1
Amanda 85#/10:06
Steven 75#/13:30
L2 Sloane 125#/Rx
CFOS
Briley 10+10Rx
Tina 8Rx
Linda 6+15Rx
12pm
L1
Court 145#/6’s
Brian T. 205#/15:59Rx 135#
Rey 165#/14:44 95#
Andrea 100#/18:52Rx *all strict
Jill 70#/15:54
Dustin 205#/12:17Rx *all strict
Talal 65#/14:00
Wendi 100#/17:40 75#
CFOS Adam 7+15Rx
4pm
L1
Troy 165#/16:50Rx
Dave M. 155#/14:58 *all strict
Scott O. 145#/18:21 115#
Pat 175#/17:34Rx *all strict
Jimmy 225#/13:23Rx *all strict
Summer 75#/13;28
Corinne 55#/11:22
Jaclyn 55#/12:53
Henry 160#/20:40
L2
Chris B. Rx/Rx
Ira Rx 205#/4
Lina 95#/16#@9′
CFOS
Jean 6Rx
Dylan 9Rx
Scott 8+15Rx
Trapp 10+6Rx
Essence 8Rx
Kenny 10+4Rx
5pm
L1
Chris F. 165#/16:14Rx *all strict
Tommy 125#/15:23
Cheyenne 35#/16:55
Mark 105#/15:49
Robbie 195#/14:47Rx *all strict
Sonya 70#/16:12
L2
Brad Rx/Rx
Ian Rx/Rx
Steve-O Rx/Rx
CFOS Lina 10+15Rx
6pm
L1
Erica 80#/14:38 75#
Alberto 115#/16:26 95#
Shannon 65#/15:10
Danny 95#/17:40
L2
Gary 155#/Rx
Brent 165-185#/Rx
Sean Rx/5
CFOS
Julia 9Rx
Milly 9+15Rx
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