Another gorgeous morning at the track. We all appreciated the breeze!
WOD, for time, 25-20-15-10-5 reps of •
- SDHP w/kettle bells
- abmat sit ups
- pull ups
- push ups
I got to join Erin for the first WOD, and we completed it together in 28:08. Erin has the greatest energy and was a good sport and hung in there till the bitter end even though she wanted to bail around the 15 rep round. What fun it was for me! Then our second group we welcomed Carrie back!!! And also welcomed her friend and newcomer, Shannon. I got to do a scaled workout with the two of them while Sheila and Karen tore up the track in 25:09 and 26:01 respectively. Great job everybody.
Another beautiful day upcountry! Well, at least for those of us who are not affected by the vog!
8 rounds of 20:10 (scaled for newbies to 6 rounds):
GHD sit ups
Super effort from newcomers Trudy, Bob and Amber. Sara ceases to amaze me! Claudia, Deb and Tracey, you are awesome! Lyn and Maurgana are getting so strong. And last, but certainly not least, Sheila is our show pony!
Welcome to our visitors from CrossFit Valley Park in St. Louis, MO, Mike and Jennifer! Also Devin, Erin’s son, joined us this morning. Devin you ROCK!
3 rounds for time:
5 dumb bell get ups (each side)
10 pull ups
20 OH walking lunges (10 each arm)
Devin: 14:45 (8# get ups, dead hang pull ups, 8# lunge)
Sheila: 15:55 (6#, blue band, 8#)
Karen: 18:30 (6#, blue! 6#)
Mike: 18:46 (10#, kip, 20#)
Jennifer: 19:27 (6#, blue, 16#)
LIsa: 19:20 (4#, green, 4#)
Erin: 19:29 (4#, green, 4#)
Lyn: 19:34 (5#, green, 10#)
Sara: 22:21 (scaled bleachers, 2 rounds, 4#, dbl blue, 5#)
Kaye: 17:38 (5#, kip, 10#)