“Kelly”
Musical medballs!
*Weekend Schedule Update* – We are hosting a kettlebell cert this weekend in Southie Orange. Classes on Saturday will be in Green only. We will have and 8am, 9am, 10am, 11am, noon INTRO class, 1pm Open Gym and 2pm and 3pm class on Saturday. Yoga is canceled on Sunday and all CrossFit classes on Sunday will be held in Southie Green.
WOD “Kelly”
5 rounds
400m Run
30 Box jumps (24,20)
30 Wall ball shots (20,14)
Level 2- 20 reps, 4 rounds
Level 1- 15 reps, 3 rounds
Forgot to post yesterday. 7am class
31:03 rx reps, 14# ball.
did the program’s strength training a half hour later.
115 box squat 10 x 3
185 Clean pull 4 x 3
148 front squat 4 x 4
3 rounds 30 ghd situps 25 hip extensions
43 rx, took a little while
36:59 10lb wall ball. I think I’m ready for the 14,
Loved seeing the morning crew post those results.
WOD: 31:30 Rx
I must have had a sketchy wall ball catch at some point because my hand feels owwy.
Kelly was a tough one… 21:33 rx
5 rounds, 5 near misses with the dumpster outside of Orange. 25:45 rx
What a lovely lady Kelly is…still working on my Met-Con.
27:00 Rx
Special thanks to TJ for the extra box jumps during warmup…150 just wouldn’t have been enough. Kelly’s a handful…25:34 rx