PLEASE NOTE
This routine was completed again on Tuesday 12th July 2011
and after reading the details below, click HERE to go to that Results Page
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(Return to "Sharon - 2011" albumn)-----------------(Return to "Brett - 2009" albumn)

(Return to "Sharon - CrossFit - 2009/2010" albumn)-----------------(Return to "Sharon - CrossFit - 2011" albumn)

 

Saturday 21st November 2009

Sharon ... Tanya ... Brett ... Louis ... Andria

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The CrossFit 'KELLY' Routine

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Five rounds with each consisting of:

400 meters run

30 box jumps - 24 inch box

30 wall ball shots - 20 pound ball
with a target 10 feet

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click on the logo opposite to go to
The Official CrossFit Web Site

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and here is a video showing the routine

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Duration = 1 minute 12 seconds
video address
http://www.ronebergcairns.com/2009onwards/general2009_3002.flv

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!!--Brett ... after the Workout--!!

NOTES
#1 - the run was at least 5 x 400 metres (maybe a bit more) and he completed 5 sets x 15 of each of the exercises
#2 - the box jumps were onto a tractor tyre lying on its side which is a height of 17 inches
#3 - he used a 10 kilo (22 pound) ball for the wall balls

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!!--The Stopwatch--!!

Sharon, Tanya, Louis and Andria completed the same routine earlier in the day
... the run and jumps were the same, with varying weights for the wall ball throws ...

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