13 Nov Thursday, 14/11/13
Campbell Willis is having a trial run for his Minnippi Park Run this Sunday at 7am in preparation for the official launch on November 30 and would love to see some CFK members down there to be a part of the trial. If you are interested head to the website http://www.parkrun.com.au/minnippi/ to check out how to register or volunteer.
Mobility
6.15pm
WOD
A)
Back Squat
6-6-6-6-6-6
B) 2km time trial
Run or Row
httpv://www.youtube.com/watch?v=ZLCyUh3hfm8&feature=c4-overview&list=UUtcQ6TPwXAYgZ1Mcl3M1vng
Suzy
Posted at 06:26h, 14 NovemberCrossfit Mom WOD
21-15-9
Back squat (20kg)
Shoulder press (20kg)
Deadlift (24kg kettlebell)
10:44
Jim King
Posted at 09:01h, 14 November5am
Caveman 70 / 8:35 ?
Shayel 35 / 9:45 ?
Julie N 32 / 8:00.6 row
Jo G 70 / 9:22 run
Trent W 80 / 8:56 ?
Sharelle 57.5 pc x 3 / 7:50.7 row
Pam O 60 / 11:15 run
Stef P 60 / 8:49.4 row
Beki
Kim L 50 / 9:00.4 row
Pav 70 / 8:08 ?
Rob G 60 / 8:38 ?
J-M 110 / 7:51 ?
Jen 35 / 10:51 run
6am
Trent 125
Rod 100 / 7:57 run
Luke J 60 / 8:18 row
Dinesh 70 / 8:02 row
Naomi 55 / 9:41 run
Bec C 50 / 7:56.7 row
Sen 65 / 9:07 run
Leeka
Bridgette 52.5 / 10:25 run
Billi 52.5 / 11:05 run
Lasni 30 / 12:38 run
Natalie M 25 / 16:35 run
Rosco 60 / 10:05 run
Jon 60 / 8:20.7 row
Sam H2 100 / 8:25 run
Jim King
Posted at 12:46h, 14 November9.30am
Glen 60 / 7:17.9 row
Mike L 80-90 / 8:55 row
Jono 90 / 8:54 run
Hoppo 50
Julie L 40 / 9:19.0 row PB
Sophie S 35 / 10:47 run
Phantom 60 / 17:56 run
Errol 80 / 9:53 run
Ching 30 / 13:55 run
Krusher 140-145 / 8:20 run
Beast ? / 6:56.6 row
Jim 115 acr. / 8:59.5 ski erg
Jack 45 / 8:34 row
Jim King
Posted at 20:02h, 14 November4pm
Chris M 70 / 8:17 row
DangerMan 90 acr / 11:25 funrun
JC 3×100 / 7:31 row
Cam J 100 / 10:05 run
Nicole M 20 / 9:25 row
Lou 30 / 9:15 run
Kat 47.5 – 50 / 10:35 ?
Dave M 85 / 7:20 ?
Kate P 65
Jason A 110-125 / 7:38 row
Marcel 80 / 7:52 row
Tim C
Shredder 60 / 8:39 run
Lebeka 35 / 10:13.7 row
5pm
Josh A 90 / 10:59
Camo 100 / 7:09 row
Samson 100 / 7:25 run
Lans 75 / 8:41 row
Georgio
Patrina 60 / 11:01 run
Speedy 80 / 8:04 row
Alyssa 40 / 8:49.3 row
Bec O 60 / 8:38 row
Sarah L 40 / 9:25.8 row
Dani B
Ash M 80 / 7:16.5 row
Alex C 75-80 / 8:20 row
Damo C 100 / 8:59 run
Grant dB 110
6pm
Sophie Mac 42.5 / 8:50 run
Conor 80 (90 1RM) / 6:47 run
Reece K 90 / 10:10 run
John K 60 / 10:05 run
Laura 32.5 / 9:32 row
Luke O 60 / 7:16 run
Brooke 40 / 10:11 run
Kat
Posted at 21:54h, 14 NovemberJim, what part of the ‘R’ after my time confused you?
Run.