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Friday 24 September 2010

Posted by The Coach on September 23rd, 2010

Five rounds for time of:
Row, 250 metres
60kg Front Squat, 10 reps
GHD Sit-Up, 15 reps
21″ Box Jump, 20 reps

Post time to comments

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15 Responses to “Friday 24 September 2010”

  1. Andrew said

    more box jumps!! FFS!!

  2. Mary-Anne said

    My quads are crying already.

  3. The Cell said

    Just clarifying for everybody that ffs equates to: FOR F**K SAKE!

    🙂

    SS

  4. The Cell said

    You could look at this WOD in one of 2 ways.

    1) FFS, my poor legs or,
    2) Thank fck I have legs

    Get some!

    Jase

  5. Ben said

    Hey guys,

    Im currently down in HMAS Cerberus (melbourne) on Army Physical Training Instructors course. Myself and a couple of the other guys have been following your WODs and lovin your programming.

    Keep up the good work guys, hopefully you have some contenders for the games season when it comes around and we will have you to thank for it!!

    LOVING THE STRENGTH BIAS, YOUR PROGRAM IS ONE OF A KIND!

    I will start posting the boys times on here so you have an indication of where we are at.

  6. Biljana said

    Ben – welcome!! You are certainly right – The Cell is Fantastic and definately one of a kind – Programming is awesome and the coaches are mint too!!

    …and Andrew my friend – If you want some sympathy – the only place you are going to get it is if you look in the dictionary between shit and syphillis!! 😀

    WOD tonight
    9-6-3

    40kg Thrusters
    red band seated progression muscle ups

    5.40 min

  7. Storm said

    BEN

    Welcome post away as you oviously can see we have a very friendly motivated and sometimes downright crazy crew that train here.

    Thanks for the comments it is awesome that you have been following our WOD’s and programming let us know some more about what you guys are doing and yourselves.

    Storm

  8. Storm said

    PS

    Nic that is some serious intense concentration.

    S

  9. andrew said

    WU – 1000m row, CFWU, mobility, FS WU

    WOD – 5 rft of 250m row, 10 x 60kg FS, 15 x anchored sit ups, 20 x big tyre box jumps

    18:51

    my knee had been bothering me a bit but obviously now my quads are engorged with blood its fine..

    not done much GHD sit ups so stuck with anchored sit ups – prob need to do GHD sit ups in my CFWU’s

    good work pete y with 60kg FS at a BW of 70kg!!

    up yr nose with a garden hose biljana!!

  10. Pete Yeates said

    HAPPY BIRTHDAY ANDREW 🙂 🙂 🙂

    WU = Row 1k, mobility, CFWU, front squats.

    WOD as Rx’d = 21:32

    Thanks for the props Andrew. I have been working on High bar Back squats and there is good carry over to Front squats.

  11. Tereena said

    Cheers Andrew, I too was born of this cusp day!!!
    Many happy returns 🙂 🙂 🙂

  12. Storm said

    Happy Birthday Guys

    Enjoy your day

    S x

  13. Nicole Quirk said

    haha…. how’s my head looking :-/

    Happy Birthday guys hope your having a great day!

    Looking forward to this wod 🙂

  14. michelle said

    Warm up: 1km row, CFWU x 1, mobility, front squats

    WOD: 5 rounds for time
    250m row
    42.5kg Front Squat x 10
    GHD Sit Up x 15
    18″ Step Up x 20

    Time = 19:59

    Just snuck in under 20min 🙂 And my back held up pretty well, so I’m happy with things tonight 🙂 🙂

    HAPPY BIRTHDAY SMASH AND TEREENA!!!!

  15. The Cell said

    Happy birthday Andrew & Tereena

    Welcome aboard Ben and crew. Great to have you. Thanks for the prop’s. Feel free to follow along and post away. We’ve got a few of your boys training here and it seems to do the trick.

    Jase 🙂

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