Happy Birthday, to long time CFEC client, Ron Hammett. You’re an inspiration to a lot of people, Ron.
Level 1
21 – 15 – 9 reps of:
Calorie Row
Thrusters 75#/55#
Pull Ups
Burpees Over Bar
+
1 Mile Run
Post time.
Level 2
30 Burpees to 6″ Target
20 Squat Cleans 135#/95#
30 CTB Pull Ups
20 HSPU’s
800m Run
20 HSPU’s
30 CTB Pull Ups
20 Squat Cleans
30 Burpees to 6″ Target
Post time.
Barbell Club
12 minutes to find 1RM for each:
Bench Press
Deadlift
Back Squat
Post load for each.
CrossFit Old School
5 Rounds
15 Calorie on Airdyne
15 Power Cleans 95#/65#
15 Pull Ups
15 Push Ups
Poast time.
5:15
L1
James 36:45 Rx
Tracy 27:58
Gio 31:51
Luis 38:30
Carolyn 37:42
James N. 33:50 Rx
Dustin 40:16
Diana 33:15
Sam E 24:21
Rob 32:35 Rx
Newman 28:29 Rx
Paul 28:30 Rx
L2
Cathy 39:16
Amadi 37:05 Rx
Jake 29:10 Rx
John N. 27:37 Rx
CF OS
Barbara 36:00 Rx
Rob 29:07 Rx
BBC
Jeff M. 235#/260#/250#
8AM
L1
Tim S 31:27Rx
Berenice 42:49
April 36:29
Shannon 32:00
Tina 31:05
Andi 35:55
Ed A 26:04Rx
Serena 29:34Rx
9AM
L1
Sami 32:26Rx
Amanda 32:14
Lisa 29:42Rx
Sabrina 34:30
Monica 25:33Rx
Nico 32:24
Barbara 33:31
Kyle 34:06Rx
12PM
Dylan 30:24 Rx
Court 30:13 Rx
Brian 26:48 Rx
Sam 27:17 Rx
JoJo 18:38 (Row/Bar Facing Burpees)
Wendy 35:24
Michael 28:01
Steven 44:50
CF OS
Ray 28:57 3 rnds
4PM
L1
Lauren W 30:40
Anthony 24:11Rx
Jimmy 32:30Rx
Mark 41:21
Blakw 30:34Rx 95#
Cami 33:50
Warren 30:34Rx
Sonya 44:28
Jean 34:12
Pat 28:34Rx
Dave M 23:52
L2
Chris B 37:32Rx
CFOS
Dylan 36:49Rx
5PM
L1
Christina 34:26Rx
Shane 32:18Rx
Tommy 32:15Rx
Andrea 30:36Rx
L2
Brent 35:18Rx
Steve O 28:47Rx
Sloane 35:14Rx
Drew 34:17Rx
Kenny 22:42Rx
Sean 23:00Rx
Trapp 28:29Rx
Ira 26:33
Maddie 25:49Rx
CFOS
Tasha 34:07Rx
Jeff W 22:44Rx
Morgen 24:57
Bear 30:24Rx
6PM
L1
Mike N 36:54Rx
Joe V 31:05Rx
Sam H 31:05
Jessie 31:05
Terry 20:51Rx
Carrie 28:49Rx
Clara 34:38
Dylan P 34:38
L2
Milly 32:46Rx
Lindsey 32:35Rx
Dalton 48:47Rx
I am continuously looking online for ideas that can benefit me. Thx!
I’m now not certain the place you are getting your information, however good topic. I must spend a while finding out more or working out more. Thanks for fantastic info I used to be on the lookout for this info for my mission.
I would like to thank you for the efforts you have put in writing this site. I am hoping the same high-grade site post from you in the upcoming also. Actually your creative writing skills has inspired me to get my own website now. Really the blogging is spreading its wings quickly. Your write up is a great example of it.
“great issues altogether, you simply gained a emblem new reader. What may you recommend in regards to your submit that you just made some days in the past? Any sure?”