First round was 5:20, then 12:02, so round 3-5 went with 15 reps.
( Next time try to get round 3-4 rnd with full reps.)
Time: 27:02
Thanks Kevin
Glad to have Mel try a 6 am class!!
Shane Hayes
Mobility and Wu
Group mobility and Wu
Wod ” Kelly ”
5 rounds
400m run
30 wallballs 12#
30 box jumps
31:40
This Wod is my nemesis. But every year I do it.
First time trying wallballs since surgery. Used 12#, should have been less, 3 rounds in shoulder was very tight and I kinda gave up after the 400m run … But it was really bothering me to quit. Stretched out the shoulder grabbed the med ball and did MBC and finished the Wod..
Thanks for the great class Kevin
Great work everybody, nice to see Melanie this morning.
Blake Reynolds
“Kelly” as Rx’d
31:10
PR of 1:07 but need to keep working on Wall Balls.
Sets were 20/10, 15/15 …and then a bunch of crap.
Box jumps felt slower with step downs but was able to keep the heart rate down and kept a steady pace.
Three 7 AM classes this week! (Also a PR!)
MARK D
MOB + Group WU & MOB
“Kelly” – 40 min time cap
5 rounds
400m Run
30 Wall balls – 14#
30 Box Jumps – scaled to 15/20″. 2 rounds jumping, 3 rounds step-ups
TIME: 29:24…scaled the Box Jumps down from last time but did much better overall and got the whole WOD done…didn’t complete WOD last time in 40 min.
Del
What is one accomplishment you are very proud of?
Sticking with an exercise program longer than 3 months – Crossfitting 16 Months and counting
“Kelly” Rx
5 rounds
400m Run
30 Wall ball – 30,30,20-10,20-10,30
30 Box jump
27:33 – Was 38:02 w/20″ box July/16
Congratz Tim!
Thanks Kevin!
Blake Reynolds
Dude you CRUSHED those Wall Balls this morning!
Is it ok to have Wall Ball envy?
I am not sure if a 10+ minute PR is a personal best or just a whole other workout?
Nice job man, crazy PR!
Marcel
Insane improvement Del you are a Beast!
Samantha C
Sorry, not going to make the noon class. Will resign up for 5.
Fred
Hello, can you please cancel my nooner. Still can’t walk from Karen on Monday 🙁
Previously in 2015 I had 15 wall balls left at the cap, so that’s a PR! Thanks for cheering me on 6 pm crew & Amanda for being on the ball to grab a timer, thankfully I got in at the cap and didn’t need it!
Marcel
QOD – Getting my Black Belt in Karate at 40, it had been a goal for a long time.
Mario Arseneau
WOD @ 20″, 12#/10ft = 38:00
*subbed last two run for 500m row
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
MOB WUx1
“Kelly”
5 rounds
400m Run
30 Wall ball #14
30 Box jump 20″
31:31
Previous 37:42 with 20# & 24
Way to go Shawn!
MOB WUx1 + Crossover Symmetry
“Kelly” as Rx’d
5 rounds
400m Run
30 Wall ball 20#
30 Box jump 24″
Time–> 26:40
PR of 3:20 from July 13 2015
Well done 6am gang!
Thanks Kevin!
Nice PR Gabe!
Good job Gabe!
Gabe that’s an amazing time, I’m amazed.
Congratulations Tim on joining the 1000 club!
QOD: pretty proud of my 4 awesome kids!
MOB WUx1
“Kelly”
5 rounds
400m Run
30 Wall ball #14 (30, 20-10, 15,15,15)
30 Box jump 20″ (steady).
Was aiming for 30 min/6min per rnd.
First round was 5:20, then 12:02, so round 3-5 went with 15 reps.
( Next time try to get round 3-4 rnd with full reps.)
Time: 27:02
Thanks Kevin
Glad to have Mel try a 6 am class!!
Mobility and Wu
Group mobility and Wu
Wod ” Kelly ”
5 rounds
400m run
30 wallballs 12#
30 box jumps
31:40
This Wod is my nemesis. But every year I do it.
First time trying wallballs since surgery. Used 12#, should have been less, 3 rounds in shoulder was very tight and I kinda gave up after the 400m run … But it was really bothering me to quit. Stretched out the shoulder grabbed the med ball and did MBC and finished the Wod..
Thanks for the great class Kevin
Great work everybody, nice to see Melanie this morning.
“Kelly” as Rx’d
31:10
PR of 1:07 but need to keep working on Wall Balls.
Sets were 20/10, 15/15 …and then a bunch of crap.
Box jumps felt slower with step downs but was able to keep the heart rate down and kept a steady pace.
Three 7 AM classes this week! (Also a PR!)
MOB + Group WU & MOB
“Kelly” – 40 min time cap
5 rounds
400m Run
30 Wall balls – 14#
30 Box Jumps – scaled to 15/20″. 2 rounds jumping, 3 rounds step-ups
TIME: 29:24…scaled the Box Jumps down from last time but did much better overall and got the whole WOD done…didn’t complete WOD last time in 40 min.
What is one accomplishment you are very proud of?
Sticking with an exercise program longer than 3 months – Crossfitting 16 Months and counting
“Kelly” Rx
5 rounds
400m Run
30 Wall ball – 30,30,20-10,20-10,30
30 Box jump
27:33 – Was 38:02 w/20″ box July/16
Congratz Tim!
Thanks Kevin!
Dude you CRUSHED those Wall Balls this morning!
Is it ok to have Wall Ball envy?
I am not sure if a 10+ minute PR is a personal best or just a whole other workout?
Nice job man, crazy PR!
Insane improvement Del you are a Beast!
Sorry, not going to make the noon class. Will resign up for 5.
Hello, can you please cancel my nooner. Still can’t walk from Karen on Monday 🙁
Congrats Tim…glad to share the 4pm’s with you!
“Kelly”
5 rounds
400m Run
30 Wall ball@ 12#
30 Box jump@ 24″
31:29
That was tough!
“Kelly”-light
3 rounds
200m Run
15 Wall balls (14#)
15 Step-ups (20”)
20:30
Welcome back! Great job tonight!
Nice work Vince great to see you back!
Kelly
5 rounds
400m Run
30 Wall ball@ 8#
30 Box jumps
38:52
PR last time I did step ups and at 40 mins had 4 rounds and 28 WB’s
Kelly and I are not friends
Oooh! Finished It! Great job Janet!
“Kelly” – 1/2 option
5 rounds
200m Run
15 Wall ball – 6#
15 Box jump – 12″ and 25# plate
Time: 22:12
mob wux1
group mob
Kelly
5 round
400 m run ( row)
30 wall ball 14#
30 box jump 20 in
30:06
“Kelly”
5 rounds – 40 minutes cap
– 400 make run
– 30 wall balls
– 30 box jumps
(scaled using 8lb and 20 in.)
36:58
grouped the wall balls 15, 15 —last 2rds 15,10,5
box jumps – unbroken.
“Kelly”
5 rounds
200m Run
15 Wall ball 10lb @ 9′
15 Box jump 20″
28:07
Hannah!!!
Oops I actually did 400m runs
Group WU & Mob
“Kelly” (scaled)
5 rounds
200m Run
15 Wall ball 6# @ 9′
15 Box jump 18″
Time 20:53
That was just gross.
WOD with 200m run and full reps (14# ball and 20″ box)
Time – 36:08.
Did step up because right knee was hurting with impact of landing box jump. “Running” was alright for knee.
LOL stop with the quotation marks you ass
“Kelly”
5 rounds
400m Run
30 Wall ball #14
30 Box jump 24″
Time: 40:00
Previously in 2015 I had 15 wall balls left at the cap, so that’s a PR! Thanks for cheering me on 6 pm crew & Amanda for being on the ball to grab a timer, thankfully I got in at the cap and didn’t need it!
QOD – Getting my Black Belt in Karate at 40, it had been a goal for a long time.
WOD @ 20″, 12#/10ft = 38:00
*subbed last two run for 500m row
“Kelly”
5 rounds
400m Run
30 Wall ball (20#)
30 Box jump (24″)
Time: 33:50
32:52
Scaled to 10 wall balls per rounf
*round
“Kelly”
5 rounds of
400m Run
30 Wall ball (20#)
30 Box jump (24”)
30:31 RX