Thursday 6/4/2014 CrossFit Workout of the day
Warm up
800 Meter run
Then in 8 mins AMRAP
5 box Jumps
5 wall balls
5 Samson stretches
5 squat Stretches
5 inch worms
Training
BENCH MARK
“KELLY”
5 Rounds
400 meter run
30 Box Jumps (24/20)
30 Wall Balls (20/14) (9/10ft)
Scale options
Scale # of rounds
Scale distance
Scale # of reps
Scale height of box
Sub w step ups
Scale weight on ball
2014 06 04
31:17 (with rowing)
Great job morning classes. Big shout out to Melissa F. who took 2 minutes off her score from last Kelly, and Jamie H for taking off over 3 minutes!! 6am killed it with everyone finishing under 35 minutes. Awesome work today AM classes.
Thanks, Blair!! Awesome way to kick off the morning. Thanks for keeping us motivated!
nice job girls!!!!!!!!! nice to hear you CRUSHING IT!!!!
6am crushed it! cheers to those who ran in the rain..
27:06 with rowing
31:45 and soggy shoes;
Way to go 6AM; ditto on Blair’s notes – ladies mentioned above all dominated !
enjoy the day
23.36
Running in the rain is fun. I hope it rains every time we do Kelly from this point on
34:21, which is about 7-8 minutes better when i did this the first time for the eating challenge. running in the rain was at least a nice way to cool down even though Mel was lapping me!
31;17 with rowing. Congrats Mel & Jamie for shaving off so much time!! More proof healthy eating is the way to go 🙂
6am crushed it!!! Amazing way to start the day! Way to go everyone! #boomsquad
28:43 – ran in the rain and it was awesome!
AWESOMENESS EVERYONE! Love seeing all of the improvements. Hmmm i guess we know a thing or two huh : Sincerely Coach” The Bronze Goddess” James
24:59, Rowing. Had enough of the rain getting to class.
Just want to point out James K killed this! He took off 6 minutes off this time! Nice job James! that is siiiiiick!
35:21, brutal! I ran the corporate challenge yesterday too. Huge shoutout to Coach James and others for pushing me to bust out those last 30 wall balls in less than 90 seconds.
Really impressed with that Vanessa, that was awesome and gutsy! Tough WOD and you did a corp challenge. BAD ASS! 🙂
30:01–No better way to end a hard workday than with good ol Kelly, and an amazing team! good job 7:30pm
30:46
Great to be back. Thank God for Crossfit!!