Level 1
3 Rounds
30 Ball Slams 25#/20#
30 Hand Release Push Ups
30 Overhead Walking Lunges 45#/25#
Level 2
5 Rope Climbs
5 Hang Power Snatches 115#/78#
10 Deficit HSPU 4″/2″
4 Rope Climbs
5 Hang Power Snatches
8 Deficit HSPU
3 Rope Climbs
5 Hang Power Snatches
6 Deficit HSPU
2 Rope Climbs
5 Hang Power Snatches
4 Deficit HSPU
1 Rope climb
5 Hang Power Snatches
2 Deficit HSPU
Post time.
Level 2X
Vanquish Warm Up
EMOM for 20 min: 1 rep Split Jerk, working on technique
EMOM for 5 min: 8 reps Back Squat @ 70%max
10 Rounds: 5 strict pullups, 5 strict dips
Post loads and time.
CF Old School
“Chief”
5 rounds
AMRAP in 3 min of:
3 Power Cleans 135#/93#
6 Push Ups
9 Squats
Rest 1 min between rounds.
Post number of rounds completed.
5:15am
L1
Diana 21:08 Rx 400m Run X3
Emily 21:43 Rx 400m Run X3
Chrissy 17:22 Rx
Cathy 25:11
Jannay 31:24
Carlos 29:38
Vince 24:50 Rx
Carrie M. 21:29 Rx
Rob M. 24:59 Rx
Rich 23:00 Rx
Paul 24:11 Rx 30#/ 400m Run X3
L2
John N. 26:30 Rx
L2x
Terry Rx/95#/ to be continued…
CF OS
Shelly 15 Rds. 63#
8am
L1
Angela 28:52
Milly 24:33Rx
Eric 24:22
Erin K. 24:20Rx
Audrey 23:27
L2
Grace 34:23Rx
Teshina 24:27Rx 93#/4″
Alex 25:46Rx 83#
Nate C. 28:21Rx
Alex D. 22:52Rx
CfOS Heather F. 12Rx
9am
L1
Jaclyn 25:48
Sarah 21:40
Joel 24:21
Stephen V. 23:23Rx
Courtney 28:22
Dawn 20:51Rx 400M
Paul M. 20:50Rx
Monica 22:03Rx 400M
L2
Kayli 19:15Rx 83#/4″
Heather R. 20:18
CFOS
Melissa 16Rx
Linda 13
Ruthie 15
L2x
Mike F. 155#PJ/205#/14:48Rx
Aaron 115#/165#/17:00Rx
Tyler 205#PJ/280# 18reps
10Am
L1
Deborah 36:20
Sabrina 29:20RX
L2
Jeff S. 22:21RX 5″
Tyler R. 21:08RX 6″
Kevin 43:41 95#
5pm
L1
Chris B. 22:09Rx
Dave 36:21Rx
Jesse S. 26:40
Michael 21:54 mod
Robert G. 25:00Rx 30#
Luis 24:15
Lindsey 28:08Rx
Kat 26:46 +400M
Nate O. 31:10Rx
Sonya 34:14 +400M
Sarah Bu 23:45
Brent 19:55Rx 30#
Jean 34:00
Laurie S. 36:00
Jessica 34:16
Mike W. 22:28Rx
Jason 26:56
Briley 19:40Rx
Heather G. 24:00Rx
Andrew 24:45Rx
Lolly 27:27
L2
Aaron T. 29:21 95#
Dustin B. 30:33 95#
Ryan 36:07 95#
L2X Terry –/–/165#/9:50Rx
CFOS
Tyler 12Rx
Kristi 14 93/83#
Matt 18Rx
Aaron 14Rx 155#
Jeff S. 20Rx
Ray 11Rx
L1
Donna 25:00 Mod
Anthony 21:47 Rx
Jennifer S 24:48
Roarke 26:04 Rx
Monica G 24:20 Rx
Gabe 44:32
Bernardo 23:20 Rx
Marcus 40:08 Rx
Aaron 21:09 Rx
Jeria 23:14 Rx
Chad 24:42 Rx
L2
Gary 29:33
Steve O 20:56 Rx
Heather F 40:21 53#
CFOS
Ruby 15
Wendy 12 83#
Myles 15 RX
Nick 19 Rx
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