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Saturday 31 July 2010

Posted by The Coach on July 30th, 2010

1 x 5 reps

Post load to comments

As many rounds as possible in 15 minutes of:
16kg Double Kettlebell Walking Lunge, 20 steps (KB’s in the Rack)
15ft Rope Climb, 1 ascent
Kettlebell Push Up, 10 reps (hands on bell of KB)

Post rounds to comments


11 Responses to “Saturday 31 July 2010”

  1. Jason R said

    Warm up:
    1000m Row
    Cell Kettle Bell Complex

    5 x 5 Push Press
    40kgs – 50kgs – 60kgs – 70kgs – 80kgs

    50, 40, 30, 20, 10
    Russian Swings 16kg Kettle Bell
    Sit-ups with 16kg Kettle Bell

    Time = 9:00 mins

  2. Biljana said

    Hey Graeme – awesome job getting rope climbs today – Bloody Fantastic mate!!

    1×5 @80kg Deadlift

    WOD –

    AMRAP 15 mins of
    10kg Double KB front squats x 20 reps
    5 scaled rope climbs
    10 KB Pushups

    6 rounds + 11 Double KB front squats πŸ™‚

  3. Travis said

    Warmup sets 3×3 @ 60,80,100
    1×5 @ 120 (PB)

    WOD as Rx’d = 6 rounds

  4. graeme said

    thanks B, you wont wipe the smile off my face, first rope climbs ever
    all you crossfitters will understand !

  5. The Cell said

    Great effort today Batty!!! Onward and upward mate.

    Jase πŸ™‚

  6. The Cell said

    Jase and Stef
    For time:
    5 weeks of programming
    Time: 2hrs
    New PB! and some totally awesome WOD’s coming up. Be prepared to become Firebreathers! πŸ™‚

  7. michelle said

    Warm up: 1km row, mobility, CFWU x 2

    Strength: Deadlift
    1 x 5 @ 70kg (keeping it light for my back)

    WOD as Rx’d

    4 rounds, 20 lunges, 1 rope climb and 9 pushups

    Yay, Graeme – how much fun are rope climbs?

    Looking forward to seeing some of these awesome WODs coming up πŸ™‚

    Good luck in the Painathlon tomorrow, Stef and Steve!!

  8. stef said

    Absolutely! And get geared up for an epic signature session to add to our humble collection of 2!



  9. The Cell said

    Damn straight! A new Cell signature WOD to join the Cell KB Complex and Escape From The Cell! So excited about this WOD I was going to do it tonight. Then I woke up to myself and realised I don’t want to die just yet! πŸ˜› hahahahaha

    Jase πŸ™‚

  10. Biljana said

    Bring it!! πŸ™‚

  11. Tracy Lydiatt said

    My WOD today was 6hrs of biking around the city of Baltimore with my old roommate Geoff who I lived with in Sweden. My quads still hurt but it was a wicked day and am proud I could keep up with him – he’s a bike nut!

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