Thursday, August 7, 2014
“Kelly”
5 rounds for time:
400 m Run
30 Box Jumps
30 Wallballs
Coach’s notes: Guys use 24″ for box jumps and gals use 20″. For wallballs guys use 20 lb and gals 14 lb balls. Post time to complete to comments.
Compare to June 7, 2014
TARGETED TRAINING • FALL 2014
Sundays: Sept 14 – Nov 30 (No class: Oct 12, Nov 9)
Gymnastics TT: 1pm–2:30 pm • Strength TT: 5:30pm–7pm.Members: $275 • Non-members: $375 • Class Max: 12
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Sundays: Sept 14 – Nov 30 (No class: Oct 12, Nov 9)
Gymnastics TT: 1pm–2:30 pm • Strength TT: 5:30pm–7pm.Members: $275 • Non-members: $375 • Class Max: 12
SIGN UP
Awesome picture Colin! It reminds me of what most 6amers looked like after this WOD today. Fantastic work everyone! I did Annie in 7:28 to avoid leg burnout before 5 Peaks, so had the pleasure of watching the suffrage 😉
29:57 rx’d.
mike said to be consistent so I was consistently slow.
thanks for the push at the end Rebecca and Sandy.
good mobility mike.
23:45 (pb by 4:00)
Thanks Old Guy
Did today’s .com WOD. Pretty humbling experience.
3 rounds
30 DB Shoulder Press 25#
20 WTD pull-ups 25#
10 WTD ring dips 25#
21:56
Kept losing the DB on the pull-ups so mostly kept those to sets of 5.
Anyone looking to run the Calgary Spartan sprint on August 17th with the CFC crew I am selling my spot as I will be in Toronto that week. I will leave my email at by the Spartan sign up board.
26:01 as Rx
Runs ok/Bj unbroken for the most part jump up/jump down/wallballs… Blech! 1st 3 rounds in 10’s then a set of 10 and whatever I could muster in the last 2 rounds.
Thanks Mike!!
29:46
WBs @ 10#
Whoa! That was a tough one, but I needed it. Stunned and very happy to get it under 30 minutes. Great girl energy at 9am. Nice work Erin, Rebecca and Megan!
Thanks Mike.
28:16 as Rx’d
Fell apart on the wall balls
Thanks coaches!
Doing the 9k 5peaks on Sat so did “Helen” to make up for missing it last week.
12:40
Round splits: 2:50/4:00/5:50
Had to walk most of last round or pass out trying. First round was awesome… I don’t do awesome for very long. Did not feel very good for quite awhile afterwards.
Last time was 10:20.
Awesome effort on today’s WOD by 5pm and 6pm class.
21:45 First time doing Kelly, fun workout
Thanks Jason
28:32. Good, hard workout.
27:31
Thanks for the push at the end Derek
33:40 rxd.
26:03. Fun, but hard workout. First time doing this workout, back was not happy.
Thanks Jay and Erin
37:40 rxd, thanks Derek for being the voice in my head that wouldn’t let me stop moving.
30:04 as rx
Oh the beauty of youth…………….first time, Kelly, fun, yikes!
Great job pushing through this one Crew.
34:00… thanks OG.
29:43 Rx’d
10ft target wall balls on a 4’10” girl succckksssss.
Thanks for the push guys!