Level 1
Press 5,5,5,5,5
+
15 Min Time Cap:
3 Rounds
400M Run
15 Power Cleans 95/63#
Post load and time.
Level 2
12 Min Time Cap:
1 Mile Run
Max Reps Power Clean and Jerk 135/93#
Rest 3 Min
8 Min Time Cap:
800M Run
Max Reps Rope Climbs
Rest 2 Min
4 Min Time Cap:
400M Run
Max Reps Double Unders
Post number of reps for each.
Level 2X
EMOM for 20 Min
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch
*work up to as heavy as possible, unbroken
+
3 Rounds
20 Wtd. GHD Sit Ups
20 Wtd. Hip Extensions
Post loads.
CF Old School
“Black Jack”
20-1, 19-2, 18-3, 17-4, 16-5…1-20 reps of
Hand Release Push Ups
Sit Ups
Post time.
5:15
L1
Carolyn 65#/10:08
Maree 70#/10:42 Rx
Mark K. 115#/11:35 Rx
Eric P. 145#/9:53 Rx
Ray 155#/16:07
Rob M. -/11:22 Rx
Dawn -/ 9:22 Rx
L2
Brian K. 33/7/140 Rx
Newman 36/8/154 Rx
Paul 16/3/100 Rx
CF OS
D1ana 18:15 Rx
Rose 38:09 Rx
Dax 27:08
Dawn 23:25 Rx
Peter 22:43 Rx
Rob M. 21:20 Rx
8am
L1
Walt 130#/11:16Rx
Sabrina 63#PR/11:22Rx
Paul M. 115#/11:04Rx
L2 James W. 23/6/154 Rx all
L2X
Allison 78#/15#
Adam 80#/14-20#
CFOS Steve A. 16:08Rx
9am
L1
Anthony F. 105#/13:45
Marlette 58#/11:23Rx
Tina 68#/10:30Rx
Mike Mc. 105#/7:28Rx
Danielle 63#/7:34Rx
Ruthie 43#/12:59Rx
L2
Terry W. 21/3/96 Rx all
Alex 21/3/154 Rx all
Mike Mc. –/–/152Rx
10am
L1
Jon W. 115#/10:27Rx
Jon G. 105#/13:07Rx
Adrienne 63#PR/10:38Rx
L2 Briley 18/4/114 Rx all
12PM
L1
Deborah 48#/11:48RX
Linda K. 63#/12:47
Kelly 35#/13:00
Felica 43#/11:39RX
Court 105#/9:25RX
Sam 115#/10:30RX
JoJo 7:00RX
L2
Grecia 10RX/1RX/120RX
L2x
Ed A. 125#RX
Brian T. 105#RX
JoJo 10rds @ 135#
CFOS
Ed M. 24:36RX
Jeff J. 29:58RX
5pm
L1
Monica G. –/10:55Rx
Julia 48#/10:18
Chris B. 180#PR/10:02Rx
Aileen 48#/13:35
Jessica 58#/11:57Rx
Carrie M. 68#/10:03Rx
Pat 115#/10:09Rx
Laura 63#/11:22
Danny 65#/13:49
Wendi 78#/13:10Rx
Darla 63#/15:00
Sarah B. –/10:12Rx
Jill 48#/11:53
Marco 155#/8:59Rx
Jeff A. 105#/10:22Rx
Matt A. 65#/10:03
Chris F. 120#PR/9:15Rx
Yvette 48#/15:00
L2
Terry 22/7/87 Rx all
Chad 26/1/72 Rx all
Aaron T. 19/5/60 Rx all
Nik 28/5/104 Rx all
Milly 21/5/134 Rx all
Lindsey 10/3/76 Rx all
Emily 32/5/140 Rx all
Dale 31/4/7 Rx all
Anthony 20/2/113 Rx all
Mike W. 9/2/81 Rx all
CFOS
Jimmy 27:20Rx
Bernardo 25:30Rx
Ruby 22:40Rx
6pm
L1
Brad B. 115#/9:30Rx
Jessica K. 93#PR/8:46Rx
Sue 63#/14:13
Heather R. 93#/7:57Rx
Sloane –/7:24Rx
Jimmy 135#/–
Milly –/9:50Rx
CFOS
Aaron T. 21:56Rx
Jake 27:29Rx
Shelly 41:05Rx
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