Gabe Rinaldi
06-10-2006, 05:48 PM
CrossFit Los Altos 9am group
participants - Mary, Susan, Serena, Michelle, Diane, Kurt, Randy
Warm-up - Indian Run to stop sign with 12lb Dynamax ball, then specific warmup by practicing each exercise for a few reps
Long WOD:
Run to 10mph sign in back alley
10 ring dips
10 ball slams
10 pull-ups
10ea overhead DB walking lunges
10ea DB snatches
10ea lateral box jumps
10ea DB jerks (alternate feet each rep for a total of 20 reps of jerks)
10 DB deadlifts
10 sit-ups
3 rounds for time
results:
Randy had to leave early - around 9:50
Suan had to leave at 10:10 before finishing all 3 rounds
Kurt - 45:03
Serena - 48:20
Michelle - 49:10
Mary - 51:58
Diane - 59:33
This was a very long and fairly technical workout - great job to all those who finished the workout as it was written. Randy and Susan - you both still got lots of quality reps in during your workout - kudos to you as well. Have a great weekend everyone.
participants - Mary, Susan, Serena, Michelle, Diane, Kurt, Randy
Warm-up - Indian Run to stop sign with 12lb Dynamax ball, then specific warmup by practicing each exercise for a few reps
Long WOD:
Run to 10mph sign in back alley
10 ring dips
10 ball slams
10 pull-ups
10ea overhead DB walking lunges
10ea DB snatches
10ea lateral box jumps
10ea DB jerks (alternate feet each rep for a total of 20 reps of jerks)
10 DB deadlifts
10 sit-ups
3 rounds for time
results:
Randy had to leave early - around 9:50
Suan had to leave at 10:10 before finishing all 3 rounds
Kurt - 45:03
Serena - 48:20
Michelle - 49:10
Mary - 51:58
Diane - 59:33
This was a very long and fairly technical workout - great job to all those who finished the workout as it was written. Randy and Susan - you both still got lots of quality reps in during your workout - kudos to you as well. Have a great weekend everyone.