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Monday 07 June 2010

Posted by The Coach on June 6th, 2010

Overhead Squat
5-5-5-5-5 reps

Post loads to comments

1) Bottom to Bottom Tabata Squats
20 secs work:10 secs rest repeated for 8 intervals
Rest position is in the bottom of the squat
Penalties: Failure to maintain bottom position of the squat during the rest period will result in a penalty of 10 Burpees for each offence to be paid off at the end of the WOD

Post total reps to comments

2) 4 rounds of:
Dumbbell Push Press 30 secs work:30 secs rest.
Rest position is with the Dumbbells fully extended overhead.
Loads: Men 8kg, Ladies 6kg.
Penalties: Failure to keep the dumbbells fully extended overhead during the rest period will result in a penalty of 10 Burpees for each offence to be paid off at the end of the WOD

Post total reps to comments


18 Responses to “Monday 07 June 2010”

  1. Jane said

    In Sydney for the week on a course, trained at Crossfit Sydney this morning 21-15-9 OHS + chest to bar pull ups 4mins 59secs

    did a different kind of warm up + we did some core work and stretching at the end, really enjoyed the session

    Have paid for sessions every morning this week – they gave me a good deal too πŸ™‚

  2. Jason said

    Back in Sunny Karratha!

    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

    Time = 16:23 (Got myself a stop watch)

    Took over 9 minutes just to do the pull-ups, push-up 75-25, sit-ups and squats unbroken. Next “Diane”

  3. Pete Yeates said

    WU = Run 600m, Dynamic mobility, OHS x 5 @ 20, 25, 30kg.

    OHS 5,5,5,5,5 @ 40, 42.5, 45, 47.5, 50kg

    WOD 1 = 146 squats
    WOD 2 = 80 Push Press

    Finisher = Front Lever practice.

  4. stef said

    Warm up:
    Salute to the suns


    60-70-75-80-60kg (barefoot) (PB on the 80kg for 5reps)

    50kg Press
    Deadhang chest to bar pull ups
    3 presses + 1 pull up
    3 presses + 3 pull up
    3 presses + 5 pull up
    = 1round
    5 rounds untimed

    50 double unders
    2 x 24kg farmer carry, 400m (every 100m execute 25 x american swing)
    50 double unders
    1000m row (every 250m execute 10 burpees)
    50 double unders
    TIME = 19.45min

    1-10-1 Push up ladder (in 3’s)



    *Had the pleasure of training with rocket rod and Adam today, boys worked hard!

  5. Anthony said

    ah it’s good to be back training again. 2 weeks off sick seems like a long time.

    WU = Run 600m, Dynamic mobility, OHS x 5 @ 6.5, 20, 25kg.

    OHS 5 x 5 @ 30, 32.5, 35, 37.5, 40kg PB πŸ™‚
    Storm adjusted my depth as I was going too deep on my squat and not getting correct rebound. OHS felt a lot easier changing “gears” -direction at the correct depth. Thanks Storm πŸ™‚

    WOD 1 = 102 squats
    WOD 2 = 69 Push Press

    Tabata’s hurt today – especially the push press rest in o/head position.

    Then some hand stand prac with Pete – congrats on your OHS PB too Pete!


  6. Lisa said

    5 RFT of;

    800m Run
    12kg KB Clean and Press x 10 each side
    12kg KB Goblet Squat x 20
    12kg KB American Swing x 20
    Press up x 10
    Sit up x 10

    Lisa – 44 minutes
    Mandy – 46 minutes

    We did this one in the garage, I think the neighbours think that we are going crazy! Very tough but good fun. Focused on technique rather than speed. πŸ™‚ Time to chill out now.

  7. Adam Piller said

    Today put me in the hurt box!!!

    Good work everyone that trained on a public holiday!!!

  8. Steve said


    Back squat: 5,5,5,3,3,3
    C2 1 min on/1 min off for 10 rnds
    300m min per round (this was pretty nasty)
    Push ups with 13kg vest: 4 x 15; 4 x 10 (on the min)

    For time
    150 x 32kg kb russian swings
    Every 60 sec do 5 burpees

    5 mins rest

    150 x 10kg wall ball
    Every 60 sec do 5 pull ups

    Swings took 9 sets, wall balls took 9 also

  9. The Cell said

    Nice Steve, nice!

    I like the rower work, have been engaging in the rower a little more of late and like anything, the more you do the more comfortable and proficient you become with that movement. Unfortunately the pain intensifies, Haha! I guess it is not that much of a bad thing!



  10. Steve said

    You’re spot on Stef. As your capacity (physical and mental) increases, so does your ability to tolerate pain and discomfort. That rowing workout is courtesy of Crossfit Football and it does make you suffer. Was able to get 310m on round 10 which I was happy with and I might do 12 rounds next time.

    The wods today were something a little bit different and I actually enjoyed these ones. I think the swings were slightly harder, but that is probably due to the burpees.

    Looking forward to seeing the crazy 530 crew tomorrow. What a ridiculous time to train! Thank god for my espresso machine.

  11. Storm said

    Your welcome Anthony

    Mandy what happened today Lisa kicked ya butt.
    Keep it up girls good to see you entertaining the nieghbours.

  12. amanda o'brien said

    Gees ! My legs were smashed on the run ! Lisa wrote this wod, so next week I write the wod and kick her butt instead πŸ™‚

  13. Will F said

    Warmup 600m run, mobility

    OHS 5 x 5 @ 20, 22.5, 25, 27.5, 30kg

    WOD 1 = 97 squats
    WOD 2 = 39 Push Press

  14. gus said

    back squat: 3x5x110kg – happy with this as it’s my highest recorded 1RM
    bench: 3x5x65kg
    deadlift: 1x5x135kg – deadlift was pretty tough, was probably closer to five singles than a set of five

  15. Glen Lewis said

    WU = Run 600m, Dynamic mobility

    Strength = OHS x 5 @ 14kg

    I was very happy with my OHS today – I feel that I am improving to the point where I can start considering the load as well as the form. Having said that, my shoulders hurt like hell at the end of it from trying to touch them to my ears (thanks Storm) πŸ˜›

    WOD 1 = 67 Squats
    WOD 2 = 47 Push Press

    Wow! Just when I thought I was starting to become somewhat friendly with Mr. Pain, out comes Mrs. Tabata with her entertaining rest position. I spent most of the pain time calculating whether my existing pain level was more or less painful than the resulting burpees would have been had I failed.

    Tabata’s hurt today – especially the push press rest in o/head position.

    Then some hand stand prac with Pete – congrats on your OHS PB too Pete!


  16. Glen Lewis said

    Ignore the last three lines of my last post πŸ™‚

    Thats what happens when you copy and paste someone elses post cause your lazy and didn’t check before hitting submit πŸ™‚

  17. Kenno said

    5×5 @ 45,50,55,60,65kg

    WOD as Rx’d
    Squats – 116
    Push press – 92 (2 penalties)

  18. […] Tabata bottom to bottom squats (20 sec work, 10 sec rest x 8) – 109 squats, which beats my previous score – […]

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