WOD
a. Tabata – russian twist
b. 21-15-9 (8 minute cap)
– Back squat (135,95)
– Push ups x 2
* 3 minute rest
c. 21-15-9 (8 minute cap)
– Deadlift (185,135)
– Sit ups x 2
4pm Kettlebell
– KB perfection
Then
– O/H carry left
– Rack carry left
– Suitcase carry left
– Then right side
6pm Olympic lifting and open gym
916-873-5105
lamorindacrossfit@gmail.com
6AM
SY 15:50 (95,135)
DIXON 16:04 rx
RO 16:16 (65,95)
KATIE 16:43 (65,95)
ALFREDO 17:00 (95,135)
9AM
MICHELLE 16:56 knee
BUBBLES 14:45 95/135 knee
KAREN 20:39
KYLE 14:45 Rx (from floor)
SAGHAR
GREG
CLAYTON 18:14 Rx
RYAN 15:47 Rx
CELESTE
4PM
HEIDI
CHRISTY
JAMIE
PETE
5PM
MICHAEL
HEIDI
MARKO
6PM
CARLO
TATIANA
7:30PM
TATIANA 15:52RX (KNEE PUSHUPS)
LISA 15:03 (85,115)
TIFFANY 19:48