Nov 07 2015

November 7, 2015

Published by at 12:01 am under Workout of the Day (WOD)

Saturday 151107

“EVA”

5 RFT:

800m Run

30 KBS 70/55lbs

30 Pull-ups

or (Athletes Choice)

“KELLY”

5 RFT:

400m Run

30 Box Jumps 24/20″

30 WallBalls 20/14lbs 10′

Compare to May 17, 2014.

Post WOD of choice and time to responses.

Shannon (KB swing)

16 responses so far

16 Responses to “November 7, 2015”

  1. Natalieon 07 Nov 2015 at 9:11 am

    Quadzilla! Looking great friend

  2. Lindaon 07 Nov 2015 at 11:08 am

    Looking good Shannon! Podium today!!

  3. Ronon 07 Nov 2015 at 11:18 am

    Eva @70#
    51:13

  4. SarahLizon 07 Nov 2015 at 11:20 am

    Amazing Shannon!
    Mod Wod
    5 rds 400 m run/30 KBS-30#/30 military sit-ups
    26:32

  5. Sydney S.on 07 Nov 2015 at 11:38 am

    “Kelly” as rx’d (everything unbroken)
    22:29

  6. J Stoneon 07 Nov 2015 at 12:00 pm

    Good luck to all the CFJ athletes today

    Garage wod
    Grace + 30 pull-ups 5:50
    3 min rest
    “Randy” + 30 pull-ups
    About 19 mins total time for both wods

  7. Rayuson 07 Nov 2015 at 12:22 pm

    wod w/ 800m run, 15 WBs, 30 PLUs
    44:00

  8. CoachDBon 07 Nov 2015 at 12:38 pm

    Super awesome, look at the muscles in those legs. Where can I get a pair? Strong!

    Now these are the best days, especially when the CF WODs smoke you.
    Active/Therapeutic Recovery
    60min Body Flow Class (Combo of Tai Chi, Pilates, Yoga)
    *Always lets me know how much flexibility and balance work I need to do for the CrossFit Ten General Physical Fitness Skills

    Shoulder Flexibility & Strength Development
    500m Swin NOT for time:
    Combo of Freestyle, Breast Stroke & Back Stroke

    Hope your crushing it CF Jenks at the Battle Over Redlands!!

  9. georgieon 07 Nov 2015 at 1:06 pm

    get it shannon!!!!!!!!!!
    kelly rxd –
    29:37
    GO BORL COMPETITORS!!!!! and pub runners 😉

  10. Toby son 07 Nov 2015 at 2:39 pm

    Starting to think doing the WOD before pub run may have been a bad idea.

    EVA: 2 rds with 55# kb, back tightened up, last 3 rds subbed sit-ups: 42:30 I think

    Look forward to seeing everyone @ McNellies.

  11. Meredithon 07 Nov 2015 at 3:47 pm

    Kelly-
    34:18

  12. Hankon 07 Nov 2015 at 4:21 pm

    Kelly rx
    22:11

  13. DMon 07 Nov 2015 at 5:39 pm

    Eva Rx’d = 39:20

  14. Karinon 07 Nov 2015 at 6:03 pm

    Way to go CFJ athletes at The Battle of the Redlands IV day one!!!

  15. Purdyon 07 Nov 2015 at 9:43 pm

    Wod: Eva w/ 55#

    46:12

  16. Cindion 08 Nov 2015 at 9:41 am

    Great pic Shan! Amazing legs!

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