Thursday, 14/11/13

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

No Comments
  • Suzy
    Posted at 06:26h, 14 November

    Crossfit Mom WOD
    21-15-9
    Back squat (20kg)
    Shoulder press (20kg)
    Deadlift (24kg kettlebell)
    10:44

  • Jim King
    Posted at 09:01h, 14 November

    5am
    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 November

    9.30am
    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 November

    4pm
    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 November

    Jim, what part of the ‘R’ after my time confused you? 😛
    Run.

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