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Tuesday 09 November 2010

Posted by The Coach on November 8th, 2010

8 rounds for time of:
25kg Sandbag Get Up, 5 reps each side
Pull Up, 4 reps
Push Up, 12 reps
Run, 400m

Post time to comments


16 Responses to “Tuesday 09 November 2010”

  1. Andrew said

    stef – how many times do i have to tell you??? above the 2nd bar or no rep!! FFS!! 🙂

  2. The Cell said

    New photos in the November gallery guys!



    PS: Andrew, anymore over that second bar and it would be touch the Earth’s moon my friend!


  3. Elle said

    You make it look effortless Stef….. 🙂

  4. Elle said

    You make it look effortless Stef….


  5. andrew said

    Centre of ball below the bar – try harder!!

  6. Pete Yeates said

    My back off day

    Run 20 minutes, easy pace.

  7. andrew said

    Dont you just love it when Sandbag Get Up Tuesday rolls around??

    WU – 40 cal airdyne, 3 mins skipping, 3 rds 15m bear crawl, 15 x kb swings, 5 x k2e

    WOD – 8 rft of 5 x sandbag getups (25kg) each side, 4 x pullups, 12 x push ups, 40 cal airdyne

    a L-O-N-G 47:22

  8. Nicole said

    Wow my first 530am class in quite a while…. 😦 ……… Definetly one long tough slog and happy to finish it, not sure what my time was I forgot to check I was a bit dayzed by the end of it all. ( can someone let m know please? )
    Awsome work 530am crew 🙂

  9. Steve said

    37:22 Nicole.

    Good job

  10. Mary-Anne said

    W/Up 400m run then
    15m bear crawl, 15 KB swings, 5 K2E x 3

    WOD = 8 RFT
    15kg SB getup x 5 each arm
    Pull up x 4 (Red Band)
    Push up x 12
    Run 400m
    34:10 mins

    Thanks 06:30 chicks (& Steve!) 🙂 great to train with lovely peeps.
    The 05:30 crew had me shaking in my runners before the WOD lol.

  11. Laila said

    W/Up 400m run then
    15m bear crawl, 15 KB swings, 5 K2E x 3

    WOD = 8 RFT
    15kg SB getup x 5 each arm
    Pull up x 4 (Red Band)
    Push up x 12
    Run 400m
    39:55 mins

    Excited to get it under 40, excited to finish it, excited I didn’t barf!! I agree Andrew, it was a l-o-n-g one, but a goodie.

  12. Pete Yeates said

    Here is a clip from Southern Crossfit.

    I remember watching Calen at the Throwdown, and thinking he is a talented athlete. I add amazing to the talented after watching this.

  13. Adam Piller said

    awesome clip Pete!

    i would love to see some of those burpees with barbells in a cell wod soon!

    todays wod as rxd 34.10mins.
    definately a wake me up wod!

    well done 5.30am crew!

  14. Amith said

    W/Up 400m run then
    15m bear crawl, 15 KB swings, 5 K2E x 3

    WOD = 8 RFT
    20kg SB getup x 5 each arm
    Pull up x 4
    Push up x 12
    Run 400m

    38 mins something was glad to get the 8rds out supa effort from all the 5.30am crew. SB get-ups still slow me down hope to improve next tuesday for another variant with the beloved SB’s..

  15. Rhys said

    He took my muscle up burpee 😦
    Though I will be doing some this afternoon now!

  16. michelle said

    Warm up: 400m run, Skipping practice, 3 rounds of bear crawl, KB Swings and K2E

    WOD as Rx’d

    Time = 33:46

    Thanks for the push at the end, Rhys.
    Awesome work from everyone at 1730 tonight!!
    Hope you’re feeling better really soon, Stef.

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