07 Jan Tuesday, 08/01/13
Today and Thursday 7am – Open Gym
WOD
Either
A)
“Kelly”
5 rounds for time:
400m Run
30 Box Jumps (24/20″)
30 Wall Ball (9/6kg)
OR
B)
5 rounds for time:
400m Run
50 Double Unders (each round)
50 situps (rnd 1), 50 Back Extensions (rnd 2), 50 Pistol Squats (rnd 3), 50 Plank Rows (rnd 4),
50 Pushups (rnd 5)
httpv://www.youtube.com/watch?v=IiALwjB7E9A
Pip
Posted at 21:14h, 07 January*lots of swear words* I have successfully avoided this workout since I started crossfit over 2 years ago…now on a day I have to train at 6am (I am not a morning person) I will meet ‘her’ and most likely my death. One word….MEDIC!
Jo Genders
Posted at 21:19h, 07 JanuaryI’ll be there swearing with you, Pip.
Luke G
Posted at 03:43h, 08 JanuaryKelly was the first WoD I did and I’ve been dreading it coming up ever since, I still remember the pain.
Jess
Posted at 13:55h, 08 JanuaryAnd you smashed it babe
Sue O
Posted at 22:08h, 07 JanuaryHi from Niseko. Skied from 9-4 today powder amazing. Thanks to April for getting my shoulder good and thanks to CF for the fitness, strength in my dodgey knees to be able to ski all day. Totally smashed at the end of the day but so lucky to be fit and healthy to do this. Looking forward to returning to CFK on 2013.
Jim King
Posted at 08:49h, 08 JanuaryJim King
Posted at 12:58h, 08 JanuaryJess L 22:15 rx
9.30am
Alex C 31:45 mod (A)
Sarah V 23:36 (B, half reps)
John K 20:38 (A, 3 rnds)
Glen 30:45 rx (A)
Phantom 27:20 (half reps)
Trent J 34:34 rx (A)
Rees 23:45 (scaled)
Beast 19:56 rx
Gorgeous 23:56 rx
Jim King
Posted at 20:39h, 08 JanuaryJim King
Posted at 20:43h, 08 JanuaryJo Genders
Posted at 20:51h, 08 JanuaryCongrats Sharelle! And K-Star – rx- awesome! Some fantastic times on Kelly today. She is a tough wod!