50 pullups

60 pushups          

70 situps

80 squats

“Jackie”

1000m run

50 thrusters

30 pullups

We were introduced to Volo Tennis. It’s like tennis/vollyball/badminton all in one. Thanks to all who came out to try this sport and supporting Paul in his new venture. Pictures to follow!!!!

Tabata of your choice

20 sec. on 10 sec. off

8 RDS

Remember we will meet at Moraga Commons at 8 AM on Sunday

3 RDS for time

400m run

5 pullups

10 burpees

15 pushups

20 squats

plus 50 situps

We are meeting in my carport at 4:30 if you like to join us.

10 plank tabatas      20 kte

30 leg throw downs  40 back extensions

50 situps   60 v ups

70 scissors kicks  80 bicycle kicks

90 flutter kicks   100 crunches

3 RDS for time

row 250 m

12 overhead walking lunges

12 knees to elbows

Hopper Deck Card  10 of Clubs

for time

100 burpees

We went through the deck, so tomorrow I will start all over again.

We are officially Reps and Rounds.com

Thanks to Rob moving us to the next step.   One day we might have our own place,one step at a time right!!!!

100 reps for time

burpee/pullups

Hopper Deck Card 4 of Spades

for time 2K row

intermediate=7:30 for men

                      =8:50 for women

Run/row a 5K for time

Hopper Deck Card   Joker

Fight Gone Bad

3 RDs of 1 min at each station

row

wallball

sumo deadlift high pull

box jumps

push press

score your # os reps/calories per rd. Total RDS for final score

Changing things up in your workout program is a very good thing. You never want boredom to sink in. That’s what great about Crossfit, things are always changing. Like today with dodgeball having fun out there acting like kids. It’s so nice to move around like that and to laugh with each other. Also you can see the competitive nature come out of us.

Keep working hard and having fun.

If anyone has other ideas or fun let me know. Next weekend our friend Paul is introducing a new kind of beach tennis for us. We will meet at 8 am on Sunday {not 7:30} We will also have a mini Crossfit WOD before hand. So try to come out to support Paul and learn something new. Also this Thursday night{7:30} we are having an all out ABS WOD at LHC, be prepare!!!! Pictures are coming of todays dodgeball games by Paul, if anyone wants a copy of their fav. pics let me know so I can get Paul to get you a copy.

Thanks again for all your support

  Dave