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Saturday 19 September 2009

Posted by The Coach on September 18th, 2009

Strength
Press
3-3-3 reps
then
10-7-4 reps

WOD
3 rounds for time of:
32kg Kettlebell Swings, 21 reps
Double Unders, 21 reps

Post time to comments

HAPPY BIRTHDAY MARIA!!!

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10 Responses to “Saturday 19 September 2009”

  1. The Cell said

    Happy Birthday Beaut! 🙂

    xx

    SS

  2. Biljana said

    Happy Birthday Maria. Hope you have a fantastic Day!! 🙂

  3. Shan said

    HAPPY BIRTHDAY TO YOU, HAPPY BIRTHDAY TO YOU,
    HAPPY BIRTHDAY DEAR MARIA, HAPPY BIRTHDAY TO YOU.

    Have a wonderful day Maria, We WILL catch up one of these days for that non-alcoholic, paleo, zone, herbal tea. :p

    x

  4. GRAEME BATT said

    happy birthday !!

  5. gus said

    warm up – 800m run, cfwu x 1

    press:
    3 x 40-42.5-45(pb)
    10-7-4 @ 30kg

    wod:
    3 rft of
    21 x kb swing 24kg
    63 x single skips

    =3.58 (i think)

    then did 50 box jumps on to the big tyre for a finisher… took two and a half minutes or so

  6. gus said

    then stuck around to watch stef and jase punish my partner, sherryn, and my sister, samantha. both enjoyed it and will hopefully be back soon!

  7. Nikk said

    Warm Up
    800m run
    1x crossfit warm up

    Strength
    Press
    3-3-3 reps @ 16.5,17.5,20 PB 🙂
    then
    10-7-4 reps @ 12.5

    WOD
    3 rounds for time of:
    12kg Kettlebell Swings, 21 reps
    Double Unders, 21 reps

    4.54 🙂

  8. Chanel said

    Combat class
    warm up
    800m run

    2 rounds – round 1- 1:30 per station, 30 sec rest between stations; round 2 – 45 sec per station, 15 sec rest between stations

    partnered work – lost points for dropped holds

    1. Jab-cross-L hook-cross-4straight punches
    Hover
    2. 10 upper cuts 10 straight punches
    overhead Sandbag holds
    3. 10 straight then shoot
    24kg kb rack holds
    4. Ground n pound: 20 punches 10 situps
    Wall hold
    5. 20kg sled push
    Ring holds

    2000m partnered row

    overall winners were Andrew and Teena, equal losers me, Maria, Craig n matt who had to do 25 burpees as punishment….

    9am class
    warm up
    400m run 400m row

    press 3-3-3 25/30/35x kept it light cos of my shoulder, plus I was stuffed!!!
    10-7-4 @ 20kg

    wod
    21x 20kg kb swings
    63x singles skips

    3:39

  9. Chanel said

    And happy birthday Maria!! 🙂

  10. gus said

    happy birthday maria!

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