Scott, Dave, Rob, and Jonathan
Rest Day
I will post the results of the Mt. Diablo 8k run as soon as I can. Great job Jonathon, Scott, Rob and me. Next year we will get more involved.
Update: Race results are here. Look at those Moraga and Lafayette guys tearing it up on their first ever trail run 
3 RDS for time
21 reps 18 reps 15 reps
kte kb swings pushups jumping pullups box jumps walking lunges situps squats
Try to do all 3 rds at 21 reps or modify down by take away 1 exercise.
Or just go down to 18 reps than 15 reps
Found this at CrossFit Avalanche
3 RDS for time
21 reps 18 reps 15 reps
kte kb swings pushups jumping pullups box jumps walking lunges situps squats
Try to do all 3 rds at 21 reps or modify down by take away 1 exercise.
Or just go down to 18 reps than 15 reps
Found this at CrossFit Avalanche
8oom run
3 man team
300 reps of
kb swings kbsdlhp kb snatch
no more than 20 reps after 15 pushups (any kind)
rest and wait your turn again
8oom run
3 man team
300 reps of
kb swings kbsdlhp kb snatch
no more than 20 reps after 15 pushups (any kind)
rest and wait your turn again
21-18-15-12-9-6-3
jumping pullups
kb swings
squats
3-6-9-12-15-18-21
burpees
for time
5k run
For time
Run 400m
10 pvc deadlift
30 wallball
30 situps
run 800m
10 pvc deadlifts
30 wallballs
30 situps
10 pvc deadlifts
run 400m
In honor of the 4 fallen Oakland Police Officers
Partner workout
run 400m
50 pullups
100 pushups
150 situps
200 squats
while one is working the other is carrying heavy med ball 200m
after each round is finished, both run 400m
We did the broomstick mile again
See last Thursday wod for details