29 Dec Friday, 30/12/11
A) 2km Row
Then:
B) Bench Press 5-5-5-5
httpv://www.youtube.com/watch?v=k3Mvyt4pBQQ&feature=player_detailpage
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Friday, 30/12/11
8 Comments
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Jessica
Posted at 07:11h, 30 DecemberBodyshop crossfit, west Kelowna
Met workout;
4 rounds of 10 exercises-30sec work-15sec rest
ab workout
and then
5 min AMRAP
10 O/H squat (65pounds)
10 Wall ball (14 pounds)
3 rnds 7wb
Jim King
Posted at 08:04h, 30 December6am
Gerard 8:19.5 / 55kg?
Alex 8:25.2 / 40-42.5kg
Bec S 9:07 / 40-45kg
Kate P 9:57.8 / 25kg
Michael – / 47.5-52.5k
Jane
Jim King
Posted at 13:51h, 30 December9.30am
John 9:15 / conditioning
Jo G 8:20.7 / 30-35kg
Annette 8:18 / 42.5-55kg
Clayton 9:16 / 45-80kg
Dan 8:25 / 60kg
Kat 8:41.3 / 30kg
Kath L 10:22.5 / 30kg
Cath R 10:11 / ?
Pip 24:10 (Yesterday’s WOD. 40kg SC, 1 abmat +plate)
Michael L
Posted at 19:43h, 30 December2km row at home 7:41.3 (pr)
Christian
Posted at 20:25h, 30 December250 sit ups ~20min
Jim King
Posted at 20:36h, 30 DecemberThere’s an idea for a workout!!!
AMRAP in 20 minutes:
Situps
I like it, thanks mate.
Christian
Posted at 20:44h, 30 Decemberhere to help
Jim King
Posted at 20:25h, 30 DecemberOpen Gym
Matt G 7:43.9 / 100kg (120kg 1RM – 2011 Bench Press Record. Adam, you’ve only got tomorrow to beat it)
Pip 8:41.5 / 40kg
Chris 8:30.8 / 70kg
Campbell 7:16.8 / 50kg?
Jim – / 85kg