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Tuesday 19 October 2010

Posted by The Coach on October 18th, 2010

For time:
100m Walking Lunges
100 Push Ups
100 Sledge Strikes, 12 lb
100m Walking Lunges

Post time to comments

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13 Responses to “Tuesday 19 October 2010”

  1. The Cell said

    Jase
    Deadlift
    3-3-2-2-1 reps
    150/150/160/160/175kgs PB

    WOD
    As Rx’d
    15.36mins

  2. Elle said

    Hi guys,

    Something for us all to aspire to…

    Jase – can we have a Skill’s Session on this?? 😉

    Enjoy the sunshine 🙂

    Elle

    http://groups.fropki.com/

  3. Elle said

    Doh!! sorry guys, can’t get the link to work here 😦

    Have emailed the video to Jase & Stef so hopefully they can add it on for me….

    Elle 🙂

  4. The Cell said

    Hey Elle,

    Sorry, no can do. Tried to get it working on the website but its beyond the scope of my limited computer geek knowledge.

    Jase 🙂

  5. andrew said

    Elle – skills session on posting video next?? But first Stef’s long awaited skills guide to women..BA BOOM!!

    WOD – as rx’ed 11:40

  6. Pete Yeates said

    WU = Mobility, High bar back squat x 3 @ 45, 65, 85, 87.5kg.

    Run = 2 minute intervals x 12, jogging in between each for 2 minutes.

    10 intervals involved – 60 seconds up a hill, 45 secs down and try to hold same pace on the flat for 15 secs.

    It was a nice morning for running. 🙂

  7. The Cell said

    Warm up:
    1500m rowing
    Extensive Mobility drills

    Then:For time:
    100m Walking Lunges
    100 Push Ups
    100 Sledge Strikes, 12 lb
    100m Walking Lunges
    TIME = 13.01min

    Then:
    5 x 5 Headstand push ups (from 2xabmats)

    5 x 10 wall runs

    Stretch

    SS

    *First session as rx’d, happy…

  8. Bliss said

    Hi guys

    After a bout of illness, I am feeling good and training in Adelaide. It’s not the crossfit affiliate here but is a tiny little gym under our apartment with a crossfit inspired trainer. I love that it is so easy to get there. No more than 30secs walk and I am in the gym.

    Warm-up
    10 x 100m row – 15sec rest
    Few pullups
    Few overhead squats
    Few situps

    WOD
    21-15-9
    Overhead squat – 30kg (they had prescribed overhead db standing lunges and I asked for a sub)
    Burpee
    Pullup

    The girls were messing with my stopwatch so I am not really sure of the time.

    We then did
    TGU – 5 x 10kg for 3 rounds
    Hollow Rocks
    L-sit practice on paralettes

    I would have liked to do some strength stuff but not to be today. I’ll ask if I can tomorrow.

  9. The Cell said

    Bliss you are truly missed! I said to MIke today, geez, you did a good time, his peaceful and humble response was: “the handbrake is in Adelaide”… Enough said.

    We love you Ms Bomb…

    🙂

    SS

  10. kate said

    And I bet Mike said it “as rx’d” – happening all week in your absence Bliss! 🙂
    Kstr

  11. Ash said

    Warm Up: run 400, row 400, mobility, CFWU

    Then:
    For time:
    100m Walking Lunges
    100 Push Ups
    100 Sledge Strikes, 12 lb
    100m Walking Lunges
    TIME = 13.46min

  12. Jeff said

    Rx’d (minus shirt Kate)

    WOD time 19:58

  13. The Cell said

    Warm Up
    1000 m row
    1 round of CFT

    WOD as RXD
    15.49
    Push Ups slowed me down.

    Storm 🙂

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