Level 1
E3MOM for 15 Minutes
10 Push Press *AHAP
8 (each leg) Single leg Romanian Deadlift *Use KB or DB
+
15 Minute Time Cap
5 Rounds
200M Run
10 Pull Ups
10 Overhead Walking Lunges Right Arm 35/26# KB
10 Overhead Walking Lunges Left Arm
Post load and time.
Level 2
E3MOM for 15 Minutes
10 Sumo Deadlifts *AHAP
10 Ring Push Ups
+
AMRAP in 15 Minutes
200M Run (=2 Reps)
1 Legless Rope Climb 15′
10 Burpee Box Jumps 24/20″
Post load and total reps.
CF Old School
8 x 500M Row
Rest 1 Minute Between
Post fastest and slowest split time.
5:15
L1
Chris F. 125#/4 Rds
Bryan 75#/2 Rds
Delilah 55#/3 Rds
Amadi 105#/11:02 Rx
Carolyn 75#/3 Rds
Erica S. 55#/3 Rds
Erika 70#/3 Rds
Barbara 70#/4 Rds
Gio 75#/4 Rds
Mike 95#/4 Rds
Rob 125#/4 Rds.
Andria 75#/4 Rds
Cathy 70#/4 Rds
Paul 115#/12:20 Rx
L2
Jake 305#/54 Rx
Tim R. 195#/42
Vince 235#/44
Newman 275#/75 Rx
CF OS
Rob 1:52 / 2:01
8:00
L1
Jill 50#/4 Rds
Michael 95#/14:17
Katelyn 65#/4 Rds
April 75#/4 Rds
Berenice 45#/3 Rds
Briley 65#/11:10 Rx
Emily 85#/12:49 Rx
Susan 65#/13:37 Rx
Ed A. 151#/13:47 Rx
Andi 75#/3 Rds
Alex 150#/10:31 Rx
9:00
L1
Jennifer M. 15#/4 Rds
Linda 75#/4 Rds
Katie 65#/4 Rds
Roselynn 65#/4 Rds
Tina 85#/4 Rds
Scotty 95#/14:06
Cody 105#/11:55 Rx
12:00
L1
Travis 115#/4 Rds
Felica 70#/4 Rds
Sam 115#/4 Rds
Ray 135#/3 Rds
Luke 125#/14:31 Rx
Shaun K. 145#/14:56 Rx
Sarah K. 70#/14:45 Rx
Brittany 80#/4 Rds
L2
Anthony 275#/59 Rx
John 225#/92 Rx
CFOS
Christina 2:09/2:17 Rx
4:00
L1
Rich G. 85#/2Rds
Warren 125#/4 Rds
Christina G. 85#/4 Rds
Summer 55#/4 Rds
Dave 145#/10:31 Rx
Dylan 125#/13:33 Rx
Pat 115#/14:21 Rx
Lindsey 75#/13:19 Rx
Carrie 85#/13:36 Rx
Cami 85#/4 Rds
Jimmy 95#/14:13 Rx
L2
Lina 65#/54
Heather 195#/52 Rx
Shane 195#/26 Rx
Trapp 155#/68 Rx
Terry 225#/79 Rx
CF OS
Luke 1:45 / 20:1
5:15
L1
Rachel 55#/4 Rds
Ronnie 75#/3 Rds
Mark 95#/4 Rds
Elizabeth 65#/4 Rds
Robbie 135#/12:47 Rx
Chris B. 175#/14:03 Rx
Jean 90#/3 Rds
Jeria 55#/4 Rds
Tiffany 75#/14:01 Rx
Milly 75#/12:01 Rx
Ed M. 95#/4 Rds
Julia -/4 Rds
6:00
L1
Reid 135#/3 Rds
Jenn 35#/3 4 Rds
Nico 75#/3 Rds
Jeremiah 95#/4 Rds
Alberto 115#/10:15 Rx
Gary 115#/11:28 Rx
Sloane 75#/10:17 Rx
L2
Barbara 145#/61
Jeff S. 275#/65 Rx
CF OS
Shelly 2:19 / 2:34
It’s actually a great and helpful piece of info. I am satisfied that you shared this useful information with us. Please stay us up to date like this. Thanks for sharing.
obviously like your web site however you have to take a look at the spelling on several of your posts. Many of them are rife with spelling problems and I in finding it very bothersome to inform the truth on the other hand I’ll definitely come back again.
Some really grand work on behalf of the owner of this website, utterly great content material.
I have been examinating out some of your articles and i must say pretty good stuff. I will make sure to bookmark your blog.