WOD: AMRAP 30 min?
200 m 1 arm bar carry 50#
Spear throw (miss = 30 burpees)
Low crawl gym length x 2
Sandbag carry gym length x 4 (below shoulder) 40#
Total: 3 rounds + 1 length gym crawl (60 burpees as I missed 2 throws)
last round subbed out bar carry for 60# sandbag carry due to messed up hands
Thanks Kevin. Fun one. Great work Alaina!
Del
Good job Kelly and Alaina! Those look tough 🙂
Del
10K – 54:58
First time under 1hr 🙂 Thanks Gabe! You were an awesome pace bunny!
Thanks Kevin!
Amber G
5k 40:30
Whatever the opposite of a pr is, this is it for time.
I really thought I was only going to run 3k today and I’ve been super scared of running a 3 or 5k lately so this is actually a mind over matter pr since I last run 5k on July 1.
Christie Neate
Darn … 3K still not under 20 minutes … the quest continues 🙂 BUT it was my first 3K in almost two years unbroken/no breaks.
22:05
Alaina
Great job Christie!! Miss seeing you at the gym!!!
Christie
Thanks Alaina! You’re programming looks so tough – way to go!! Hope to see you soon & the gym :)!
Rob C
5k – 30:57.
Alaina
1:1 with Kevin & Kelly
Spear throw practice
WOD: AMRAP 30 min?
200 m 1 arm bar carry 50#
Spear throw (miss = 30 burpees)
Low crawl gym length x 2
Sandbag carry gym length x 4 (below shoulder) 40#
Total: 4 rounds plus 100m carry
Thanks for the great pointers on the spear throws. Ended up only doing burpees once. Great job Kelly! Thanks Kevin!
Matt R
First 10k: 61:07
Plenty of room to improve.
francis landry
5k (first of the year)
time of 30:25
far from my PR of 26 minutes
Laura
Open Gym
OHS x 5
45-55(WU)-5 sets @70#
Shoulder Press x 5
5 sets @55# (only got to 4 reps on the second set)
Felt extra heavy today, must be the hero wods this week 😉
1 mile run nft(ish) but it was just around 9 minutes or so.
Roxanne
3k run
31:46 min
Slower than the 3k I ran at home on Monday but faster than July 7th on the same route by 1:31 min.
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…
3k 22:08
July 21:36 – didn’t account well enough for the last kilometer hill!
MOB + Group WU & MOB
5km – Like the new route…need to run looser on the downhills to keep legs loose.
35:00
Wux1
10k run
Time–>51:29
Unsure if it is a PR but i know it is close.
Great job Mark and Del!
Thanks Kevin!
Past 10k days I found but was sure we also did one in 2015…
http://crossfitmoncton.com/2016/08/12/fridays-qod-213/
http://crossfitmoncton.com/2014/09/15/come-prepared-to-be-outside/
ok found this one too so I do have a PR 🙂
http://crossfitmoncton.com/2015/09/04/fridays-qod-175/
1:1 with Kevin & Alaina
Spear throw practice
WOD: AMRAP 30 min?
200 m 1 arm bar carry 50#
Spear throw (miss = 30 burpees)
Low crawl gym length x 2
Sandbag carry gym length x 4 (below shoulder) 40#
Total: 3 rounds + 1 length gym crawl (60 burpees as I missed 2 throws)
last round subbed out bar carry for 60# sandbag carry due to messed up hands
Thanks Kevin. Fun one. Great work Alaina!
Good job Kelly and Alaina! Those look tough 🙂
10K – 54:58
First time under 1hr 🙂 Thanks Gabe! You were an awesome pace bunny!
Thanks Kevin!
5k 40:30
Whatever the opposite of a pr is, this is it for time.
I really thought I was only going to run 3k today and I’ve been super scared of running a 3 or 5k lately so this is actually a mind over matter pr since I last run 5k on July 1.
Darn … 3K still not under 20 minutes … the quest continues 🙂 BUT it was my first 3K in almost two years unbroken/no breaks.
22:05
Great job Christie!! Miss seeing you at the gym!!!
Thanks Alaina! You’re programming looks so tough – way to go!! Hope to see you soon & the gym :)!
5k – 30:57.
1:1 with Kevin & Kelly
Spear throw practice
WOD: AMRAP 30 min?
200 m 1 arm bar carry 50#
Spear throw (miss = 30 burpees)
Low crawl gym length x 2
Sandbag carry gym length x 4 (below shoulder) 40#
Total: 4 rounds plus 100m carry
Thanks for the great pointers on the spear throws. Ended up only doing burpees once. Great job Kelly! Thanks Kevin!
First 10k: 61:07
Plenty of room to improve.
5k (first of the year)
time of 30:25
far from my PR of 26 minutes
Open Gym
OHS x 5
45-55(WU)-5 sets @70#
Shoulder Press x 5
5 sets @55# (only got to 4 reps on the second set)
Felt extra heavy today, must be the hero wods this week 😉
1 mile run nft(ish) but it was just around 9 minutes or so.
3k run
31:46 min
Slower than the 3k I ran at home on Monday but faster than July 7th on the same route by 1:31 min.
5km – 48:33
Went in thinking I was going to do 3km bit went with the 5km instead. I’ll take it for only my time running this year.
10K – 56:37
I’m happy with that. My last 10K run was back in November.
I did stop to walk a bit about 3-4 times between kilometre 6 and 10. Foot blistering
Posted my time on tomorrow’s date