Workout: Tuesday 11/22/2011

Level I

5 Pull-Ups

10 Push-Ups

20 Squats

200M Run

21 KB Swings 53#/35#

12 Pull-Ups

400M Run

75 Wall Ball 20#/14#

400M Run

12 Pull-Ups

21 KB Swings

200M Run

20 Squats

10 Push-Ups

5 Pull-Ups
Compare to 6/29/2010

Post time.
Level II
5 Sets
15 Calories on Airdyne
10 Power Cleans  135#/93#
10 Burpees
Rest 4 Minutes.
50 KB Swings  70#/53#
Post all splits and time.
Clean and Jerk  3,3,2,2,1 (Not for Max; For Speed)
10 Strict Toes to Bar X 4
Post loads and Rx or not.

By |2011-11-22T04:09:31+00:00November 22nd, 2011|Daily Workout|


  1. Paul November 22, 2011 at 7:10 am - Reply

    Shelly 22:34
    Adam 24:12 Rx
    Diana 18:58
    Gene 19:48 Rx
    Berenice 35:23
    Laurie 3:00/3:00/2:57/3:04/3:02//4:07 44#
    Monica 2:58/2:48/3:40/3:19/3:02Rx/6:32 Rx
    Grace 3:10/3:53/3:35/4:25//6:30 44#
    Francisco 3:30/3:21/3:36/3:20/3:10Rx/4:41 Rx
    Rose 4:33/4:16/4:26/4:41/4:47Rx/-

  2. Jon B November 22, 2011 at 10:18 am - Reply

    Dusty 15:45Rx PR
    DanO 17:56Rx PR
    Lisa 18:29
    Hoolia 18:35Rx
    Paul 1:55/1:53/1:50/2:05/1:52 3:56Rx all
    Alex 1:45/1:58/1:59/2:22/2:08 2:26Rx
    Erin 2:40/2:42/2:36/2:48/2;30/ 2:42

    Linda 22:04
    Tina 18:35Rx
    Michelle 18:59Rx
    Chad 1:45/2:15/2:50/2:57/3:00Rx
    Vince 3:30/4:25/5:35/4:55/5;05 Rx
    Jon 1:31/1:59/2:14/2:30/2:30 Rx crash ‘n burn!!
    Justin D. 195
    Trai 88#

  3. Teshina DeBoer November 22, 2011 at 11:08 am - Reply

    Steve-O 18:12Rx
    Tina R. 23:32Rx
    Dustin 1:12,1:43,2:05,2:03,1:55Rx/2:53Rx
    Teshina 1:40,1:48,1:51,1:42,1:36Rx/3:05Rx 62#
    Briley 2:07,2;01,2:00,2:09,2:05Rx/4:44Rx

  4. Teshina DeBoer November 22, 2011 at 7:11 pm - Reply

    Corey 23:05Rx
    Sarah 19:13Rx
    Eric 30:58
    Sabrina 20:49Rx
    Sara 21:07Rx
    Tyler 27:13Rx
    Kat 21:55
    Jen 26:25
    Emily 14:24Rx PR
    Sheldon 17:59Rx 70#KB
    Dano 200#/Rx
    Sheldon 200#

    Ed 30:44
    Scott B. 24:41
    Pam 21:47
    Cynthia 23:45
    Gary 19:49Rx
    Ryan 2:29,2:56,2:53,3:06,3:16Rx/5:24Rx
    Lenny 1:34,1:44,1:38,1:49,2:01Rx/2:49Rx

  5. […] 400m Run 12 Pull Ups 21 KB Swings 200m Run 20 Squats 10 Push Ups 5 Pull Ups Post time. Compare to 11/22/2011, 6/29/2010, 6/09/2009, 1/22/2009  Level II Front Squats  5 X 5 + “Flight Simulator” […]

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