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Wednesday 03 November 2010

Posted by The Coach on November 2nd, 2010

3-3-3 reps
1 x 15 reps @ 70% 3RM

Post loads to comments


“Hart Attack!”
For time:
500m Row
5 Thrusters, 42.5kg
5 Pull Ups
5 Push Ups

400m Row
4 Thrusters, 42.5kg
4 Pull Ups
4 Push Ups

300m Row
3 Thrusters, 42.5kg
3 Pull Ups
3 Push Ups

200m Row
2 Thrusters, 42.5kg
2 Pull Ups
2 Push Ups

100m Row
1 Thruster, 42.5kg
1 Pull Up
1 Push Up

Post time to comments

14 Responses to “Wednesday 03 November 2010”

  1. graeme said

    nasty !! didnt we do this in the rowing workshop, i remember hurting

  2. Will F said

    This WOD looks awesome!

    Found this website if anyone is interested:

    There are a series of videos from this dude on Crossfit Journal you can watch too.

  3. stef said

    🙂 You are a champion Will, we are already on to it brother, on the right hand side of our website we have a link to his page, he is quite good! When are you in next? Will be good to see you!



  4. Ash said

    Looks good!

  5. michele said

    i’m with you graeme. guess they like to share the love around:-)

  6. andrew said

    WU – 1km row, mobility, hip mobility

    DL – 3 x 105/125/145kg 15 x 100kg

    WOD – did with 45kg thrusters as that what was what i used when i did @ rowing w/shop


    i thought it was something like 11 mins during w/shop but as we did b2b with partner (michelle p) i am not 100% – anyway felt better this time and was trying to overtake jono in the final furlong but youth & good looks triumphed (once again..)and he pipped me by 1 sec

  7. Pete Yeates said

    WU = Row 1k, Mobility.

    Deadlift 3,3,3,15 @ 110, 125, 137.5(PB), 90kg

    WOD as Rx’d = 9:41

  8. Anthony said

    Really good to see some friendly faces I have missed this morning.

    Very light training, I have not done any weight training now for 10 weeks and have just been doing lots of stretching and going for the odd walk time allowing, whilst my bulged disc has been repairing itself.

    160 cals on the airdyne ( 10 mins )
    3 x 10 reps kettlebell press 12kg each arm
    20 pull ups – dead hang with red band ( 2 sets of 10 )
    10 push ups
    1 x 3.2 km alternating walk 1 min / run 1 min ( time 21 mins )
    foam roller
    stretch ideas from Pete to help free up my back from being a sloth for too long 🙂 cheers Pete

    Felt good to have some kind of work out. My back at this point is definitely on the mend, but I can still feel its not right. Just going to take it slow and let things mend properly.

    Thanks 5.30 crew for letting me intrude 🙂

  9. Andrew said

    anthony – good to see you back

    this ones for jonno and peter g who were champing at the bit today

    A heavy deadlift can make any nearby women spontaneously conceive a child.

  10. Will F said

    Back Monday for my first WOD in 3 months!

  11. The Cell said


    Warm up: 1km row, mobility

    Strength: Deadlift
    3-3-3 @ 60-70-75kg
    1 x 15 @ 45kg

    WOD as Rx’d

    Time = 11:10

    Nice work 1730 crew!!! Kudos to Adrian for an awesome time and perfect rowing technique 🙂

  12. Laila said

    I paleo-rised the kitchen today. All unpaleo-ithic goods are gone! GONE! And then I shopped for lots of paleo-ithic goodies to restock the fridge and pantry. Bring on great health and stronger training sessions!

    P.S. I might of made up some words in the above =)

  13. graeme said

    Strength: Deadlift
    3-3-3 @ 100-120-130kg (pb)
    1 x 15 @ 45kg

    WOD with 40kg Thruster

    Time = 11:49

  14. Biljana said

    Deadlift 3-3-3 @ 82.5 – 100 – 115kg PB!! 😀
    then 1 x 15 @ 55kg

    WOD – As Rx’d – 13.25mins

    That WOD just sucked!!

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