Daily Workouts
Level One
4 Rounds
8 Back Squats 155#/105#
200m Run
+
4 Rounds
20 Russian KB Swings 53#/35#
25 Sit Ups
20/15 Push Ups
15 /10 Pull Ups
Post time.
Level Two
1000m Row
20 HSPU’s
20 Alternating Pistols
10 Bar Muscle Ups
750m Row
20 Thrusters 95#/65#
20 Pull Ups
10 Burpees
500m Row
20 Deadlifts 185#/125#
20 Box Jumps 24’/20″
10 Triple Unders
Post time.
Weight Vest
1 Mile Run
+
8/6 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
1 Mile Run
Post time.
5:15am
L1
Emily 18:58 Rx
Andrea 25:11 Rx
Erica S. 29:36 Rx
Emily W. 22:41 Rx
Luisa 20:23 Rx
Kathryn 24:28
Jonathan 30:08 Rx
WV
Andy 24:52 Rx
Rob 31:15 Rx
Mark T. 36:10 Rx
Evie 33:17
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9AM
L1
Dylan 23:49Rx
Walt 27:46
Josh 20:33Rx
Jessica 27:55Rx
Dian 22:31Rx
Sam S 27:00Rx
Ed 20:23Rx
Matt 29:22
Maureen 25:23
Alex 2203Rx
WV
Marta 35:04
Nacho 35:04
Savannah 29:24Rx
Bill 32:46
Brian 37:31Rx
Steph 31:57Rx 8 rnds
Roselynn 29:00
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NOON
L1
Thomas 28:23Rx
Gabe 29:57
Severen 23:31Rx
Sam 25:50
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4:00pm
L1
Newman 21:33 Rx
Nicole 23:59
Jason 24:27 Rx
Marco 23:56 Rx
Erik 30:00
Ira 24:25
Ulises 30:25 Rx
Tim R. 31:02
L2
Jake 23:07 Rx
Tyler 20:06 Rx
Trapp 30:34
Jr. 23:34 Rx
Cris 28:35 Rx
WV
Susan 30:49
Chris 28:27
Sean 28:11
Jimmy 31:20
Jeff 26:58
Caroline 43:04
Warren 47:16
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5&6PM
L1
Mark 33:00
Nicole D 28:06Rx
Alex 34:36
Kayla 22:27Rx
Sloane 16:11Rx
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La Mesa Workout Blog 
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