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Friday 30 April 2010

Posted by The Coach on April 29th, 2010

5-5-5 reps
Sets ascending (75% 5RM, 85% 5RM, PB set)
12-9-6 reps
Use a load that is approx 75-85% 5RM

Post loads to comments

5 rounds for time of:
Double Unders, 50 reps
24kg (each hand) Farmer’s Carry, 100m

Post time to comments

Get on down to The Cell tonight for our Fundraiser for the CrossFit Games Regional Qualifier. Commencing at 5.30pm we’ll be holding a “Tabata Squats for Cash” event, an Auction with some amazing items up for grabs including an aerobatic light aircraft flight from the Royal Aero Club, a 6-pack of ProGrade Kettlebells from Australian Kettlebells, restaurant vouchers and much, much more.  There will be a door prize courtesy of the Swan Brewery and FREE drinks and nibblies. Be there!!


16 Responses to “Friday 30 April 2010”

  1. andrew said

    hey pin up boy!! think this guy needs some tough love on weight selection…

  2. gus said

    this guy needs some tough love too…

  3. gus said

    hmm.. my embedding didn’t work

  4. Jase said

    That’s what happens when you back squat on a smith machine!! Numbnuts!

  5. michelle said

    Warm up: Skipping practice, mobility

    Strength: Press
    5-5-5 @ 25-30-32.5kg
    12-9-6 @ 25kg

    WOD as Rx’d

    Time = 9:35

    Nice work on the double-unders, Anthony!

  6. Jane said

    Last training session this morning a quick swim/bike/run and now just packing stuff ready to drive to Busselton for the half ironman tomorrow.

    Have a great night tonite everyone, sorry I can’t be there – looking forward to the race tomorrow and being back at The Cell sometime in May 🙂

  7. Pete Yeates said

    Warm-up = Dynamic mobility, Skipping, Press x 5 @ 20, 20, 25, 30kg.

    Press 5,5,5 @ 35, 40, 47kg PB 🙂
    Press 12, 9, 6 @ 35kg

    WOD as Rx’d = 7:30

    Finisher = Muscleups x 4 (Grip was shot)

    Anth, soon you will be the one to catch on the doubleunders, great work mate.

    Jane and Jacko, I wish you both a wonderful experience with the ½ ironman tomorrow.

  8. Andrew said

    WU – skipping, DU practice, mobility

    Strength – Press 5 x 50/60/65kg, 12/9/6 x 50kg

    WOD – 150 single skips, 24kg KB 09:35

  9. Amanda said

    OUCH! The Traps are still sore from the power cleans – though feeling that my ‘shrugging’ muscles are sore means I have finally nailed the power clean!

    Warm up: Skip

    5-5-5 @ 20 – 25 – 30kg (PB)
    12-9-6 @ 20kg

    WOD as Rx’d

    Time = 9:29

    I did 35 dbl unders in a row, and was then managing bursts of 10 or 15 against the clock.
    I finished it off with Peanut Butter on toast x 2 & a coffee for time 🙂

  10. Steve said

    Good luck with the fundraiser tonight… Kate and the kids will be there, so get Aidan on the Tabata squats.

    A couple of WODs from yesterday:

    Pull up/Push up ladder- 1 pullup, 3 pushups
    2 pullup, 6 pushup
    3 pullup, 9 pushups… up to 10 and 30, then all the way back down.

    WOD 2:

    with a 14kg vest: 10 rft of

    25m bear crawl
    25m lunge walk
    50m run

    In between each exercise complete a monkey bar traverse with 12 rungs (just using what his available!)

    Finisher; 10 x weighted burpees on the minute for 3 minutes

    FYI-Weighted burpees hurt…

  11. Will F said

    Warm up: Skipping practice, mobility

    Strength: Press
    5-5-5 @ 27.5-32.5-37.5kg (PB)
    12-9-6 @ 27.5kg – This was hard.

    WOD 20kg KB

    Time = 11.17

  12. kate said

    Warm up: Skipping practice, mobility

    Strength: Press
    5-5-5 @ 22.5-27.5-32.5kg (only got 2 out)
    12-9-6 @ 25kg

    WOD as Rx’d

    Time = 9:33

    Finished with pull up practice: 6-4-2. No band- yay 🙂

  13. The Cell said

    Just smashed Stef in a WOD!! Woohoo, gonna milk that for months 😉 hahahahaha

    Maybe I should go to Sydney 😛


  14. The Cell said

    3.5km road run
    TIME = 12.51
    A slower pace today.

    Warm up
    Mobility drills
    1 x Bergener Warm up

    5 reps @ 140 & 150kg
    3 reps @ 160 & 170kg

    45kg OHS, 21 reps
    Pull ups, 42 reps
    45kg OHS, 15 reps
    Pull ups, 30 reps
    45kg OHS, 9 reps
    Pull ups, 18 reps
    TIME = 8.51min

    1 x 50 Handstand wall runs


    *Jason you are a w**ker 🙂


  15. The Cell said

    Jas, I stole your berries from the fridge, because I did not have any, and I needed sustenance after the beating you gave me! Serves you right for beating me today… Next time you will think twice about that! HA!



  16. dan said

    Hi guys,

    I hope that the fund raiser goes really well tonight, I wish that I was there to celebrate.

    Say hi to the Swan Brewary Promo Chick, I heard that she is a bit of a hottie! 😉

    Best of luck on those Tabata’s.


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