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Tuesday 27 April 2010

Posted by The Coach on April 26th, 2010

WOD
1. As many reps as possible in 10 minutes of:
25kg Sandbag Get Ups (Ladies 15kg)

Post reps to comments

Rest 5 mins

2. 5 rounds for time of:
Strict Pull Up, 5 reps
Ring Dip, 10 reps
10kg Wall Ball, 15 reps

Post time to comments

The Cell – CrossFit Games Regional Qualifiers Fundraiser is on this Friday night from 5.30pm at The Cell. We’ve got a big Auction with some fantastic items up for grabs, a Tabata Squats for Cash event, a door prize courtesy of the Swan Brewery, free drinks and nibblies. Get on down for a great night!

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11 Responses to “Tuesday 27 April 2010”

  1. Pete Yeates said

    Warm-up = Dynamic mobility, Back squat x 5 @ 15, 45, 65kg.

    Back Squat 85kg x 5 – rest 10 breaths, x 3 – rest 10 breaths, x 2.

    Kettlebell swing 36kg x 52

    Tabata Pushups (6 sets) 21, 14, 10, 9, 8, 9

    Handstand wall runs x 50, 50, 50

  2. The Cell said

    Awesome stuff Pete.

    Some great reps out on those SB Get ups this morning! Well done athletes!

    🙂

    SS

  3. The Cell said

    AM session
    Warm up
    Mobility drills

    Then:
    5000m Row
    TIME = 21.28min
    AVG = 2:08.8
    Stroke rate per min = 16
    Aim was to cruise and not worry about the time, keep stroke rate low and heart rate steady, this is my first session back after getting one of those short viruses on Friday night! The virus owned me for a couple days then I owned the virus and purged it from my system! 🙂

    Then:
    8kg weighted pull ups, 5 reps
    Reverse Hindu Push ups, 5 reps
    Squat jumps, 5 reps
    5 breath rest
    6 rounds

    Long stretch / foam roller

    SS

  4. michelle said

    Warm up: Skipping practice, KB Mobility Complex x 1

    WOD 1 as Rx’d
    81 reps in 10min.

    WOD 2: 5 rounds
    Strict pull ups, orange band x 5
    Ring dips, yellow band x 10
    7kg Wall ball to high bar x 15

    Time = 10:25 (I think)

  5. kate said

    Warm up: Skipping practice, KB Mobility Complex x 1

    WOD 1 as Rx’d
    105 reps (or maybe 116 reps. Sometimes I lift heavy things better than I count ;-))

    WOD 2: 5 rounds
    Strict pull ups, orange band x 5
    Ring dips, red band x 10
    7kg Wall ball x 15

    Time = 9:23

  6. Jeff said

    Warm up: 3 min skipping, KB mobility complex

    WOD
    Sand bag get ups 15kg x 63
    7 minute rest (thanks Stef)
    5 rounds
    5 heaves (blue band)
    10 dips (purple band, started on blue)
    15 5kg wall balls

    Time 10:06

  7. Bliss Kelly said

    Warm up: Skipping practice, KB Mobility Complex x 1

    WOD 1 as Rx’d
    79 reps

    WOD 2: 5 rounds
    Strict pull ups, RB x 5
    Ring dips, OB x 10
    5kg Wall ball x 15

    Time = not sure – 9 something

  8. Lisa said

    Warm up: Skipping practice, KB Mobility Complex x 1

    WOD 1: as Rx’d
    102 reps in 10min.

    WOD 2: 5 rounds
    Strict pull ups, blue band x 5
    Ring dips, red band x 10
    7kg Wall ball x 15

    8.50mins 🙂

  9. Nicole said

    Warm up = skipping & KB mobility complex 1 rd

    WOD 1: as Rx’d
    111 reps in 10mins

    WOD 2: 5 rounds
    Strict pull ups, Purple x 5
    Ring dips (on wall bars) Red band x 10
    5kg Wall ball x 15

    Time = 8.44mins
    SB work better today…

  10. The Cell said

    PM Training
    skipping
    KB mobility complex – 1 round
    Clean practice

    Then:
    10-1 of
    40kg Squat clean
    T2B (toes to bar)
    TIME = 8.54min

    Rest 10min

    AMRAP 5mins of:
    4 x ring dip
    8 x 32kg American Swing
    ROUNDS = 9 or 10 (unsure)

    Stretch

    SS

  11. Jane said

    Taper week – session today was Helen @ 70%

    8kg KB & small orange powerband for pull ups

    12mins 02secs

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