Workout: Tuesday 02/13/2018

CFEC is proud to announce that former CFEC Head Trainer, Teshina, delivered a healthy baby boy.  Tiegen James Davey was born Saturday, February 10.  Everyone is healthy and happy.  We miss you, T.

 

Level 1

EMOM for 10 minutes
1 Hang Power Clean + 1 Hang Squat Clean  *AHAP
+
EMOM for 10 minutes
3 Push Press   *AHAP
+
1 Mile Run
50 KB Flip Squats  53#/35#
Post loads and time.

 

Level 2

EMOM for 10 minutes
Odd minutes: 3 Deficit HSPU’s  6″/4″
Even minutes: 5/3 Strict CTB Pull Ups
+
EMOM for 10 minutes
3 Deadlifts  *TNG    *AHAP
+
3 Rounds
50 Double Unders
20 “Death March Steps”   *Pistol / Lunge / SL Deadlift
50 ft. Handstand Walks
20 Toes to Bar
Post Rx, load and time.

 

CrossFit Old School

“Jumping Cindy”
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats
30 Double Unders
Post rounds plus reps completed.

By | 2018-02-13T03:56:59+00:00 February 13th, 2018|Uncategorized|

10 Comments

  1. Paul February 13, 2018 at 3:04 pm - Reply

    5:15
    L 1
    Seara 75#/65#/17:14
    Mike S. 135#/95#/18:24 Rx
    Rose 85#/65#/-
    Cathy 85#/65#/14:15 Rx
    Diana 115#/115#/14:38 Rx
    Andria 95#/85#/17:00 Rx
    Brian 200#/175#/11:39 Rx
    Rob 125#/125#/9:20

    L 2
    Milly Rx/225#/24:05 Rx
    Amadi Rx/305# PR/24:15

    CF OS
    Newman 10 Rx

  2. Paul February 13, 2018 at 5:00 pm - Reply

    8:00
    L 1
    Stroup 185#/165#/-

  3. Paul February 13, 2018 at 5:55 pm - Reply

    9:00
    L 1
    Tiffany 75#/65#/13:45
    Nicole H. 65#/125# DL/13:46 Rx

    CF O S
    Anthony 7 + 10 D/U
    Tina 7 + 9 Sq RX
    Felica 8 + 5 Pull Rx
    Laurie 7
    Amber 8
    Amparo 8

  4. Paul February 13, 2018 at 9:18 pm - Reply

    !2:00
    L1
    Jen 100#/90#/15:50 Rx
    Ahmad 155#/155#/13:45 Rx
    Darin 135#/105#/15:53 Rx
    Nacho 115#/115#/14:52
    Susan 95#/75#/14:31 Rx
    L2
    Dalton Rx/355#/–
    Dave M. Rx/355#/16:11 Rx
    Steve-O –/–/18:04 Rx
    Cf Os
    Steve-O 11 + 15 sq Rx

  5. Paul February 14, 2018 at 1:12 am - Reply

    4PM
    L1
    Chris F 175#PR/175#PR/13:24Rx
    Sarai 65#/55#/17:11
    Clarissa 65#/55#/17:38
    Delilah 75#/65#/16:02
    Nico 135#/135#
    Jimmy 225#/155#/14:35Rx
    L2
    Jake Rx/295#/16:21Rx
    Trapp Rx/315#/13:16Rx
    Nik Rx/275#/18:04Rx
    Lindsey Rx/145#/22:36Rx
    Jeff W Rx/325#/19:02Rx

  6. Paul February 14, 2018 at 2:29 am - Reply

    5:00
    L 1
    Mark 145#/105#/19:29 Rx
    Garrett 135#/125#/12:2* rx
    Warren 175#/175#/-
    Chris B. 205#/205#/-
    Jeria 95#/55#/15:41 Rx
    Dylan 140# DB/120# DB/15:32 Rx
    Joe V. 195#/195#/15:08 RX
    Blake 165#/115#/12:31 Rx
    Lisa 140#/135#/12:27 Rx
    TYler 265#/405# DL/10:25 RX

    CF O S
    Barbara 5Rx
    Cami 5+2push
    Tyler B 9RX
    Chris B 10+2pullRx
    Vince 8+15sq
    Warren 9+15sqRx
    Morgen 4+3push
    Jean 8+2pullRx
    TW 12+6sqRx
    Terry 12+7pushRx

  7. Paul February 14, 2018 at 3:01 am - Reply

    6PM
    L1
    Marisa 145#PR/120#/11:52Rx
    Sloane 95#/95#/11:56Rx
    Gary 135#/115#/13:28Rx
    Katie 75#/65#/14:28
    CFOS
    Rob 6+16duRx
    Shelly 6+11du
    Tasha 7

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