Melissa and Jill celebrating their year’s end, each with a Personal Record in deadlifting!
Good Bye 2015
For Time
31 deadlifts (75/55)
31 sit-ups
31 pull-ups
31 burpees
31 knees to elbows
310 meter row
31 wallballs (20/14 – 10/9)
31 kettlebell swings (53/35, Russian)
310 meter row
31 box jumps (24/20)
31 overhead squats
31 double unders
31 push presses (75/55)
31 goblet squats (53/35)
310 meter row
David doing what he does!
Warm-up/Skill Work: 2 rounds not for time of:
8 Strict toes to bar
10 kettle bell snatches (5 each side)
10 shoulder retractions from pull-up bar
A: Every 3 minutes on the minute for 15 minutes of:
Deadlifts (8-6-4-2-1)
B: As Many Rounds As Possible in 12 minutes of:
100m overhead carry (45/25)
15 wall balls (30/20 – 10/9)
20 Lunges
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Burpees
“Joey” Look at those open hips!
Skill Work: 2 rounds not for time of:
40 double unders
8 kettlebell snatches (4 each side)
15 second L-sit hold from pull-up bar
A: Every 3 minutes on the minute of:
push press (12-12-12-12-12)
B: 3 rounds for time of:
10 sandbag ground to over the shoulder (75/55)
400m run
Warmer days here at Lamorinda CrossFit.
The Redux Resolution
January 16th, 8am @ CrossFit Redux, Concord
https://www.wodrocket.com/index.php/competitions/find-events/the-redux-resolution-2016
NorCal Masters
January 30, 7am @ Craneway Pavilion, Richmond
https://www.wodrocket.com/index.php/competitions/find-events?option=com_ohanah&view=events&Itemid=118&ohanah_category_id=2&textToSearch=&Submit=Search
Valentine’s Partner Throw down – You Snatched My Heart
February 6, 8am @ Ross Valley CrossFit, San Anselmo
https://www.wodrocket.com/index.php/competitions/find-events/valentine-s-partner-throwdown-you-snatched-my-heart
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