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Thursday 29 April 2010

Posted by The Coach on April 28th, 2010

WOD
For time:
60kg Power Clean, 21 reps
Run 800m
60kg
Power Clean, 15 reps
Run 800m
60kg Power Clean, 9 reps
Run 800m

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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12 Responses to “Thursday 29 April 2010”

  1. The Cell said

    Shove those knees out Pete!

    Jase 🙂

  2. gus said

    lol at the quote on the pic!

  3. The Cell said

    I was wondering if anyone would see that Gusman!! 😉

    Jase

  4. Pete Yeates said

    Warm-up = Dynamic mobility.

    Back squat x 5 @ 15, 45, 65, 75, 85, 90kg.

    Then some gymnastics training:

    10 x Hollow Rocks, 10 x Spinal rolls, 10 x Supermans.

    On the Parallettes:
    10 x Planche progressions (held for 5 seconds), passing through into a L sit (held for 5 seconds)

    Then onto the rings:
    10 x Front Lever progressions
    10 x Back Lever progressions

    Back to the floor:
    10 x V Situps, holding for 5 seconds in the V sit position

  5. The Cell said

    Hello Andrew…

    🙂

    SS

  6. michelle said

    Warm up: 3 rounds of (5 x 10kg medball get up, downward dog, 5 x push ups, pigeon stretch, 10 x slow sumo squats, instep stretch), Clean pulls and power clean practice

    WOD as Rx’d

    Time = 17:10

    It was hard to get the legs moving after the power cleans! Great work from the 0530 crew this morning 🙂

  7. Mary-Anne said

    Warm Up:
    5 x 5kg medicine ball get ups / downward dog / 5 x pushups / pigeon stretch / 10 x wide-slow-squats (sumo)
    [3 rounds]
    Clean pulls & power cleans with 15kg bar only.

    WOD:
    24kg Power Clean, 21 reps – Run 800m
    24kg Power Clean, 15 reps – Run 800m
    24kg Power Clean, 9 reps – Run 800m
    Time: 16:19 mins

    …I’m going to learn how to kip (not the nanna nap variety).

  8. The Cell said

    Jason/Stef/Bec
    Strength
    Band Box Squats
    5-5-5 reps
    Stef – 70kgs Sets Across
    Jase – 70-75-80kgs
    Bec – 40-45-50kgs

    WOD
    3 rft of:
    60kg (42.5kg) Hang Power Clean x 15 reps
    Burpees x 15 reps

    Times:
    Stef – 5.15 mins
    Jase – 5.17 mins
    Bec – 6.19mins

    Stef and Bec finished off with:
    Air Dyne
    30 secs on: 30 secs off repeated 4 times – Stef = 82 cal total
    3 mins rest
    30 secs on: 30 secs off repeated 4 times – Stef = 91 cal total

    Jase 🙂

  9. Jane said

    Rest day for me today and have not been sure all week whether something was not right – so went to see Mr Happy (aka Peta) this morning and I have a bacterial infection but should be good for Saturday

    Love the photo and the caption 🙂

  10. Lisa said

    Warm up: 3 rounds of (5 x 5kg medball get up, downward dog, 5 x push ups, pigeon stretch, 5 x slow sumo squats, instep stretch).

    WOD with 32.5 KG Power Clean

    Time = 15.46min

    Loved it, loved it, loved it…………… but I couldn’t catch Mandy – I was chasing but she was just too good!

    Great work from everyone this afternoon! 🙂

  11. Amanda said

    I really enjoyed this WOD. I felt great in the Power Cleans and actually felt great in the runs as well.

    WOD with 27.5kg
    15.09

  12. Tracy Lydiatt said

    Thanks Stef and everyone at 6:30am for the support today. I appreciate it. xo 🙂

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