Our newest power couple: Jeff and Lisa kick’n butt!
Warm-up: As Many Rounds As Possible in 5 minutes of:
1 Turkish Get-up + windmill (use a light kettle bell or dumbbell)
A: Every 3 minutes on the minute for 15 minutes complete
10 seated dumbbell presses
B: 3 rounds for time of:
250 meter row
20 box jumps (24/20)
10 pull-ups
100 meter sprint
1 minute rest
(This was programmed on Oct 2, 2015: Check out your time!)
If you want to find your previous time, you can use this link http://lamorindacrossfit.squarespace.com/blog/2015/9/27/friday-10-02-2015
Thank you Darren, we forgot to add the link.
6am
Melissa 12 15 15 20 20/14:58(rr)
Ryan 11:56
Mel 13:14
Mike 13:04
Jay 15:04
Joe 14:12
Kam 13:59
Lea 14:26
Kris 13:33
Sue 15:52
Kelly 15:33
Chase 13:31
Laura
Juan
John 12:07
9am
kyle 10:17
10am
dave m 10:56
emily 13:11
doray 15:08
4pm
Jason 11:53 Rx
Mike G. 12:22 (Ring Rows)
5pm
Misha 13:24 Rx
Darren N. 11:22 Rx
6pm OG
Jeff
Allison
7:30pm
Rick 13:00
Amy
Eric 10:37Rx
Mike B. 13:27Rx
April 12:15Rx
Hamann 11:29Rx