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Thursday 24 June 2010

Posted by The Coach on June 23rd, 2010

Strength
Power Snatch
1×3 reps

Post load to comments

WOD
As many rounds as possible in 15 minutes of:
Body weight Deadlift, 10 reps
21″ Box Jump, 15 reps
Run, 200m

Post rounds to comments

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11 Responses to “Thursday 24 June 2010”

  1. Pete Yeates said

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

    Squat 85kg x 3, 95 x 2, 105 x 1, 110 (F), 90 x 3, 90 x 3, 90 x 3.

    Then some gymnastics training:

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

    On the Parallettes:
    10 x Tuck Planche(held for 5 seconds), passing through into a L sit (held for 5 seconds), passing back through into a Elbow lever (held for 5 seconds).

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

  2. Bliss said

    ***not even remotely crossfit related****

    well, well, well…we have a new Prime Minister. What an exciting 12 hours!!! The wrong party but still, how amazing?

  3. Travis said

    Strength
    Power Snatch
    Warmup sets 3×3 @ 30,35,40kg
    1×3 @ 45kg

    WOD
    As many rounds as possible in 15 minutes of:
    Body weight Deadlift, 10 reps (scaled to 65kg)
    21″ Box Jump, 15 reps
    Run, 200m

    Rounds = 6 (+10 +15 +70m)

    Then:
    5 mins Muscle-up practice
    Wall runs 20,20,20
    Stretching/Foam roller

  4. Steve said

    Not sure how this is going to go Bliss… I thought we were trying to phase out redheads. I hope this means the end is near for the Labour Government….

    Yesterday: “Jackie”

    1000m row
    20kg thruster x 50
    pull ups x 30

    =7:29

    Sub 7 mins next time

    As punishment for that and some missed cleans did tabata rowing, 104m avg per round. That will teach me.

  5. Jase said

    Now we have a ranga running the show! Holy crap 😉

  6. The Cell said

    Warm up:
    running / rowing / skipping / mobility work
    3 x Burgener warm up

    Then:
    12-9-6 reps of:
    Muscle ups
    60kg Hang power clean
    HSPU (Head to AB MAT)
    Toes to Bar
    TIME = 14.51

    Then:
    12-9-6 reps of:
    B/W Back squat
    10kg wall ball, 10ft
    20kg Bar overhead walking lunges X2
    TIME = 6.41min

    Stretch

    *I will refrain from commenting on this particular economic / political issue within the parameters of a public forum… If I satrt I probably will not stop, as I am an opinionated F****R!!!

    🙂

    SS

  7. Will F said

    On yet another note, has Pete split his shorts in that picture?

  8. Pete Yeates said

    😆 Will, it’s a lighter grade of fabric, so the man berries can breathe.

  9. The Cell said

    Will, you’re looking far too closely at Pete’s crotch area! Jeez, the morning crews are a close bunch. Weirdo’s! 😛

    Start Stef. This is the people’s website. Comment on anything and everything. Except Pete’s crotch!

    Jase

  10. Nicole said

    WARM UP: 3rounds of 300m row, 30 Kb swing variations & Burgener warm up

    STRENGH
    Power Snatch
    Warmup set @ 16.5 then to 24kg pb.

    WOD: as many rounds as possible in 15mins
    Bodyweight DL x10reps
    Box Jumps 21″ x 15reps
    Run 200m

    Rounds as Rxd =5 rounds + ( 10 x DL + 5 x BJ )
    Great work guys… Good night 😉

  11. Tracy said

    Hmmm…man berries. That’s a new one for me as well as “ginga ninja” and “‘ranger”. Loving watching the Oz politics unfold.

    Steve – also very sad to hear of your work colleagues. My thoughts are with you and their families.

    Power Snatch
    Warmup sets 3×3 @ 15,20,25kg
    1×3 @ 35kg (slight fail each time – had no idea where my PB was and now I know…slightly less than 35kg 😉 )

    WOD
    As many rounds as possible in 15 minutes of:
    55kg Deadlift, 10 reps
    21″ Box Jump, 15 reps (step ups)
    Run, 200m

    Rounds = 4 (+10 +15 +170m)

    SOOOOOO close to 5 rounds. Ran hard but didn’t quite make it. Nicole was the one to beat – impressive girl after the flu!

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