Friday, 16/12/11

Friday, 16/12/11

Class times
Friday 16th –  5.30am, 6am, 9.30am
Class times return to normal as of Saturday. Looking further ahead, the gym will be closed on Boxing Day and New Year’s Day.
WOD
5km Run
Or
5km Row
Or
“Karen” + Half “Michael”
For time:
150 Wall Ball (10/6kg)
Then 3 rounds of:
400m Run
25 Situps
25 Back Extension

10 Comments
  • Jessica
    Posted at 04:40h, 16 December

    Crossfit Glenmore, Kelowna
    Jessica
    2.7km run to gym in snow
    1000mtr row – 4min
    then
    ‘Kelly’
    5 rnds for time
    400mtr row
    30 wall ball
    30 box jumps
    28:26mins

    • Jessica
      Posted at 13:38h, 16 December

      just looked at past Kelly time, 31:32 Pr at gym. Took a few mins off my time! So happy . Want to thank the 20 year old helping give me motivation!

  • Jessica
    Posted at 04:40h, 16 December

    2.7km run home also (run/walk)

  • Jim King
    Posted at 07:01h, 16 December

    5.30am
    Robyn 24:30 (#1 @ 4kg)
    Muriel 22:29.9 (Row) + 3 rnds of half “Michael”
    Nick 19:46.5 (Row) + 3 rnds of half “Michael”
    Pip 20:44 Rxd
    6am
    Sabrina 18:14 (@ 4kg)
    Kate 18:15 (4kg)
    Trent 18:28 Rxd (“Karen” 9:30)

  • Pip
    Posted at 08:26h, 16 December

    so is there training on Sat morning?? 🙂

  • Pip
    Posted at 08:37h, 16 December

    Sorry! Just saw the post from yesterday that sessions are running as per normal tomorrow – thanks!! 😀

  • Jessica
    Posted at 13:32h, 16 December

    Pip, is that running? Awesome time if it is and you got nothin to worry about!!! x

  • Jim
    Posted at 18:53h, 16 December

    A primal seashore WOD
    rock hopping
    dips/push ups
    sit ups and squats on the cliff
    stair climbs
    By: April, Jeff, Jo, Christian, Steph

  • Jason
    Posted at 22:25h, 16 December

    5km run, 36:49, first time I have attempted this distance, previous best distance was 3km in 19:46. I think I’m starting to get the hang of this running business 🙂

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