Friday, September 11, 2009

Kelly

Skills
Perform Burgener warmup with PVC Then progress to bar. Focus on being comfortable in the bottom of the Overhead squat. Practice skipping/Double unders 15min limit..

Then

WOD
Kelly
5 Rounds for time
Run 400m
30 Box Jump
30 Wall Ball shots

Note, Ball must hit target to count as a rep

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14 comments:

  1. AnonymousSeptember 11, 2009 at 12:34 PM

    Purrjo said...
    31:11 (6kg ball, 8ft target)

    My average heart rate for this WOD was 175bpm!!! Cor blimey! Legs & glutes still killing me from Wednesday's WOD!!!

    ReplyDelete
  2. DanielSeptember 11, 2009 at 2:37 PM

    Kelly

    5 Rounds
    Run 400m
    30 Box Jump
    30 Wall Ball shots, SCALED 8ft Target 9kg Ball

    Time: 38:52

    ReplyDelete
  3. Shane-oSeptember 11, 2009 at 3:16 PM

    Time: 27:33 As Rx'd

    ReplyDelete
  4. CrossFit PenrithSeptember 11, 2009 at 8:55 PM

    Awesome efforts all round today, this WOD asked questions from alott of people & everyone stepped up, well done..
    Thanks to Mick from CFX for the invaluble coaching cues & hanging around for the 6pm WOD

    ReplyDelete
  5. UnknownSeptember 11, 2009 at 9:11 PM

    33.43 as R'xd.
    Great workout tonight Belinda.

    ReplyDelete
  6. AnonymousSeptember 11, 2009 at 9:31 PM

    47.16..... 7kg Ball..
    this was the toughest work out so far..thanks guy for cheering me on..
    Thanks Russ for persisting with me and Jody with that last round :)

    ReplyDelete
  7. Shane-oSeptember 11, 2009 at 11:03 PM

    Top work Belinda! Love your spirit. :)

    ReplyDelete
  8. ToddSeptember 11, 2009 at 11:20 PM

    Big WOD, knee went pretty well.
    Time 28;36,
    Belinda, HOO Haa girl.Massive effort !!!!!
    The late friday arvo's will become a favorite pass-time............

    ReplyDelete
  9. AlexSeptember 11, 2009 at 11:23 PM

    31.04 7kg Ball 8ft
    First time with the ball shots. Pretty tough !! Thanks to everyone for pushing me along.

    ReplyDelete
  10. DCSeptember 12, 2009 at 8:53 AM

    TIME = 29:09 AS RXD
    fantastic effort by everyone, it was great to be a part of the friday night crew :)

    ReplyDelete
  11. paulSeptember 12, 2009 at 2:13 PM

    Time 35:34 rxd
    Those wallballs nearly killed me.
    Could someone please teach me how to throw.lol.
    welldone to the morning crew.

    ReplyDelete
  12. Chlo DawgSeptember 12, 2009 at 8:06 PM

    Did the wod with V and J.C in the arvo and then came back at 6pm to do skills and mini wod.

    Kelly
    31.0? Rxd

    6pm AMRAP 12mins
    Muscle up transitions from kneeling
    SDHP (24kg bell)
    Push ups

    Did a few extra MU trans so I didn't count the rounds.

    ReplyDelete
  13. AnonymousSeptember 13, 2009 at 8:28 AM

    hey guys its jordan i did it in 28.52 preety happy with that so yea well done shane as welll

    ReplyDelete
  14. VeronicaSeptember 14, 2009 at 10:26 AM

    Wall Balls almost killed my life.

    32.57 min As R'xd

    ReplyDelete

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