Level 1
E3MOM for 15 Min
10 Strict Press
10 Ring Rows
10 GHD Sit Ups
+
3 Rounds
AMRAP in 3 Min
75 Double Unders
Max Reps Wall Ball 20#@10’/14#@9′
Rest 1 Min
Post load and total number of wall ball reps.
Level 2
5 Rounds
12 Alternating KB Step Ups (Low Carry) 53/35# @ 20/16″
100M Farmer’s Walk
7 Wall Walks
Rest 3 Min
Every :45 sec for 10 Intervals
1 Low Sled Push 90# + 5 Burpees
Post time and Rx or not.
Barbell Club
EMOM for 15 Min: 1 Hang Power Clean + 1 Power Clean
+
E3MOM for 15 Min: 5 Front Squats
+
5×5 Good Mornings
Post loads.
CF Old School
50 Power Snatches 75/55#
50 Sit Ups
50 KB Swings 53/35#
50 Walking Lunges
50 Pull Ups
50 Calorie Row
Post time.
5:15
L1
Ray 115#/20
Jeff M. 85#/51
Rose 45#/21
Newman 95#/125 Rx
Paul 85#/75#
L2
Jake 29:50 Rx/-
Sean 19:58 Rx/C
Anthony 23:52 Rx/C
CF OS
Diana 23:17 Rx
Vince 24:19 Rx
Rob 36:02 Rx
Cathy 29:08 Rx
8am
L1
Tim ?
Ed A. 105#/80Rx
Berenice 40#/38
Felica 45#/53Rx
Tiffany 65#/24Rx
Stroup 95#/65Rx
L2
Milly 20:49Rx/Hahaha….
Jeff 28:12Rx/—
CFOS
Steve A. 16:21 mod
Walt 23:36Rx
9am
L2 Anthony F. 25:31/C
CFOS
Monica 19:08Rx
Tina 22:18Rx
Alex 16:53Rx
Kevin 21:31Rx
Leah 19:55
12pm
L1
Brian T. 105#/69Rx
Court 90#/60
Rey 95#/56
Talal 65#/40
Cami 55#/47
Lina 55#/112Rx
Christina 45#/52Rx
Susan 45#/74Rx
4pm
L1
Kevin C. 75#/69
Troy 85#/71
Sonya 40#/63
Essence 35#/72Rx
Pat 85#/85Rx
Aileen 55#/69Rx
Jimmy 95#/38Rx
Ed M. 95#/–
Jaclyn 35#/42
CFOS Dylan 23:48Rx
L2
Briley 24:55Rx/1 (then 1 sled push every :45)
Trapp 18:04Rx/3 (then 1 sled push every :45)
Chris B. 20:40Rx/1 (then 1 sled push every :45)
5pm
L1
Dustin 75#/97Rx
Julia 65#/75Rx
Chris F. 95#/75
Alberto 85#/64Rx
Carissa 50#/73Rx
Sam 95#/83Rx
Dave M. 115#/83Rx
Linda 50#/57Rx
Brittany 55#/61
Milly 70#/60Rx
L2 Brad 23:43Rx/4 (then 1 sled push every :45)
6pm
L1
Greg 65#/48
Mike 55#/54
Rich 55#/38
Shannon 45#/57
Mark 85#/52
Robert 85#/62
Shane 95#/35Rx
CFOS Shelly 31:24
L2
Sloane 20:40Rx/–
Gary 23;40Rx/3
Nick 25:10Rx/6
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