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Friday 11 June 2010

Posted by The Coach on June 10th, 2010

As many rounds as possible in 30 minutes of:
Sit Ups, 20 reps
Back Extension, 10 reps
10kg Wall Ball, 15 reps

Post time to comments

250 DoubleUnders

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9 Responses to “Friday 11 June 2010”

  1. Andrew said

    Back in the fray after a few days off (had been feeling a bit beaten up and my back was giving me some problems)

    WU – 5 mins skipping, 2 x CFWU + 10 pike pushups

    WOD – as rx’ed 19 rds + 3 sit ups

    Finisher – 500 x skips (hard after wall balls!!)

    Good WOD to start up with as although intensity was high it wasnt tearing my body down

  2. The Cell said

    IN REPLY TO YESTERDAY’S COMMENTS. Some food for thought..

    Amanda – Crocs are the wave of the future. Not only are they hip, they are practical and extremely fashionable (objectively that is) HAHA!

    Nicole the sunset is amazing adventure, as is the sun rise, the symbolism, not only culturally but physically lays teh foundations for all natural existence on Earth. A marvel in and of itself, if we can see the sun set or rise on a daily basis one can truly say they have lived. That s the power of the sun… It is not hard to understand why throughout the 10 – 15000 years of ‘civilised’ and structured human existence why it is that so many cultures from so many lands have worshipped the sun..



  3. Pete Yeates said

    WU = Skipping, CFWU with HSPU’s.

    WOD as Rx’d = 17 rounds + 13 Situps.

    Finisher = 250 Doubleunders (un timed)

  4. Steve said

    After a morning spent as a parent helper on a school excursion to Scitech, was really keen for some alone time in the gym;

    Today: 10 rounds of 1 min work/1 min rest
    In the 1 min of work complete 1 x 70kg clean and jerk, 2 x muscle up, then as many reps as possible of burpee lateral jumps.(usually got through 8 burpee lateral jumps before the minute ran out)

    Finisher: 5 rounds untimed of
    5 x 40kg power snatch
    5 x 30in box jump

    Now time for an ice bath… I hate these; I would rather do triple fran followed by foam rolling my ITB for an hour…. but that’s probably the point.

    Have a good weekend

  5. Jane said

    last day at Sydney Crossfit home tonight yeah 🙂

    5 x 5 deadlift, hurt my back a couple of days ago with the kettlebell swings 😦 picked it up wrong so Andrew got me using a “trap” machine to work on my technique and not hurt my back too much more

    This was a good session followed by some pretty aggresive stretching

    Have enjoyed my time here if you are in Sydney and need a WOD look up Crossfit Sydney in the CBD Andrew is a top guy almost as good as our fantastic coaches 🙂

  6. Will F said

    WU = Skipping, 2x CFWU with HSPU’s.

    WOD as Rx’d = 15 rounds + 20 Situps + 8 back ext

    Finisher = 250 Doubleunders (un timed)
    my rope setup was all wrong, luckly Pete was on hand and showed me the ropes. Smashed out the last 50. Cheers Pete.

  7. Steve said

    Wake up Stef… Crocs might cut it in the Mediterranean, but not in the fashion capital of the world. If you want to be really cool, you need to start getting around in five fingers..

  8. Jase said

    Crocs AND five fingers = gay! 😉

  9. stef said

    The utility of crocs:

    1. Objectively, undeniably fashionable. World wide and cosmologically.
    2. You can walk in them with comfort
    3. You can run in them with comfort
    4. You can cycle and row with them
    5. Squatting is effortless
    6. Jumping is enjoyable
    7. This list in infinite and abundant as is the universal truth of croc mania! I was a pioneer, consider me your mentor Steve, seek advice regarding this matter with me, and you to could potentially reach a place of Zen. I bet if you ask Dan why he is so fast, he would tell you it is because he sleeps in crocs,,,




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