Tuesday, 08/01/13

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

No Comments
  • 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 January

      I’ll be there swearing with you, Pip.

      • Luke G
        Posted at 03:43h, 08 January

        Kelly 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 January

      And you smashed it babe 🙂

  • Sue O
    Posted at 22:08h, 07 January

    Hi 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 January

  • Jim King
    Posted at 12:58h, 08 January

    Jess 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 January

  • Jim King
    Posted at 20:43h, 08 January

  • Jo Genders
    Posted at 20:51h, 08 January

    Congrats Sharelle! And K-Star – rx- awesome! Some fantastic times on Kelly today. She is a tough wod!

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