8 comments on “is the sun out yet!?

  1. Way to go Kezia!! Good job with the burpees!! You and Karl have amazing determination!!

    I’m very excited to go to CrossFit tonight…it’s been a whole week since I went just the one time after my 5 week hiatus!

    See you all there :)

  2. Swim: 30 minutes
    Frozen toes:1 hour

    Wod
    With back ext. Machine
    Straight leg situps
    Kte as high as I could
    Time: 16:39
    (Sorry Kezia)

    Good job everyone, including our rookie Melissa!

    See you in the morning

  3. Warm up:
    Sampson Stretch
    30 pull-ups
    30 Push-ups
    50 Box Jumps
    (ps…I was freakin’ beat after the warm up ;) )

    Strength WO (5RM)
    Deadlifts X 5 of : 85lbs + 105lbs + 115lbs + 125lbs + 125lbs

    Then FINALLY we did the WOD:

    5 rounds of each for time of:

    25x overhead squats
    25x situps straight leg
    25x back extensions on back extention machine
    25x knees to elbows…well as far as they would go!

    24min!!

    Glad to be back…:)

    GOOD JOB TO EVERYONE TONIGHT! Welcome Melissa! Kezia I’ll get you next time ;) and Janine….well you are a FREAK!!! ♥

  4. Warm up

    Pullups 30
    Box Jumps 50
    Pushups 30

    Stength Rotation
    Deadlifts 45lbs bar
    65,65,75,85,95

    WOD
    5 Rounds for time:
    25 OH Squat
    25 Situps
    25 Back Extensions
    25 knees to elbows

    Time 25:56

    Great job everyone! Ummm…unless so force comes over me in the morning…I will be taking a rest day tomorrow!!! See you next week! Good luck tomorrow Janine!!

  5. Warm up
    30 pull ups
    50 box jumps
    30 push ups

    Strength 5rm Deadlift

    ’85,105,115, 125, 125

    WOD 5 Rounds of
    25 oh squats
    25 straight leg sit ups
    25 20lb MB good mornings

    25 knees to elbos on pull up bar
    22:22 ??

    Great job Melissa!!!
    Christine so great to have you back tonight with the music of course (my favorite stuff)!
    Jane- Great job! Take your rest now!
    Matt- What the heck did you eat! You were kidding right!!
    Janine- We are going to have to clean up these guys diets!!!!

  6. LOL yes Kezia..I was kidding….I did not eat Macdee’s after class lol although I would of LOVEEDDD too haha..

    WOD, Same as all above, +warm up.

    Time: 24:34

    See ya next class!!

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