Friday 6/30/06

[Thom Downing]

21-15-9

Participant Jay Cohan

Pull Ups (jumping/kipping mix)
DB Thrusters (15lbs)
Push Ups
KB DL HP (20kg)
Pull Ups
OH Squat (20kg)

24:34

Jay pushed hard all the way through the work out. Warmed up with 14,10,7 pull ups + 10x4 24" box jumps!

Nice...

[Gabe Rinaldi]

CFLA 1pm group

Randy & Thom

WOD

run 1/4 mile (outside)
Power Snatch 30kg x 20 reps
run 1/4 mile
2 hand KB Power Clean and Power Jerk x 20 reps (Thom - 12kg, Randy - 16kg)
run 1/4 mile
barbell thrusters 30kg x 20 reps

results:

Randy - 13:38, Thom - 14:00

after a brief 2 min. break they finished with a final 1/4 mile run to make it an even mile

Great job - way to get outside your comfort zone Randy - I like that you ran instead of rowed today!

[Analisa Naldi]

Hey...way to rock 1pm group! It always feels like such an accomplishment when you're out of your comfort zone and you conquer something!

We mixed it up today:

Serena and Chris at noon did "Cindy" - Corporate WOD
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as you can in 20 minutes

Serena - 13 rounds
Chris - 11 rounds and 5 pull-ups

ROCK ON YOU TWO! :)

I did "Michael" (Corporate WOD from Wednesday)

800m Run (outside in the smelly ally)
50 Back Extensions
50 Sit-Ups (did GHG sit-ups so that I could compare my time from last time)

3 Rounds for Time
Total time: 24:05
Felt really good today. Must have something to do with not having to defend my thesis EVER AGAIN! :D Beat my time from last time by 3' and some change. Not a bad start to the weekend.
Great job today guys!
A:D