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Wednesday 10 November 2010

Posted by The Coach on November 9th, 2010

3-3-3 reps @ 60% 3RM

Post load to comments


50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Post time to comments


21 Responses to “Wednesday 10 November 2010”

  1. Jeff said

    Nice gloves. Could do with a hair cut though.

    A 100% girly WOD Bliss. You should be able to beat Mike today.

  2. Enzo said

    Double Unders…….

  3. Bliss said

    Should??? Are you kidding me? He is rubbish at double unders and situps!

    I am claiming the victory even if he doesn’t show! 🙂 Not that I compare myself, right Stef?

  4. michelle said

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

    Strength: Deadlift
    3-3-3 @ 60kg

    WOD as Rx’d

    Time = 5:55

    Need to work on faster sit ups and quicker transitions.

  5. Storm said



    S x

  6. Pete Yeates said

    WU = Row 1k, CFWU x 2, Mobility.

    Deadlift 3,3,3 @ 82.5kg

    WOD as Rx’d = 5:45

  7. Will F said

    WU = Row 1k, CFWU x 2, Mobility.

    Deadlift 3,3,3 @ 40kg

    WOD 1/2 reps (very sore from Monday) = 5:47

  8. Storm said


    Welcome Back Will

    S x

  9. The Cell said

    11:15 crew – EXCELLENT!!!!! Everyone going as rx’d and giving double unders a go. Great to see.

    12:15 . . . . Bliss was good :-), Mike tried hard, Mitch you rock!

    WOD I
    2-4-6-10 OHS (30kg) with 25 double unders between each set.
    Then 2min of back squats with 30kg = 32
    Total time = 8:28

    WOD II – as rx’d
    Time = 6:07

    Fun times!!!!!

  10. The Cell said

    Dan and Jase in Canberra on SPEAR course

    GI Jane
    For time:
    100 Burpee Pull Ups
    Dan: 10.30mins
    Jase: 15.52! 😦

    heck this out, from Tony Blauer on Facebook

  11. The Cell said

    Dan and Jase in Canberra on SPEAR course

    GI Jane
    For time:
    100 Burpee Pull Ups
    Dan: 10.30mins
    Jase: 15.52! 😦

    Check this out, from Tony Blauer on Facebook

  12. andrew said

    err… jase think you picked the wrong guy to go head2head with…

  13. Jase said

    You reckon Andrew!? 😉 That was his payback for me corking his forearm earlier today! That’s about the only shot I’ll ever get in AND it was an accident! Hahaha

  14. Elle said

    Jase, don’t hold back – seriously!

    It’s payback time for all the corks Dan has given me 😉

    Nice pic by the way boys….good to see you working off those late night Mars Bars and Cokes… 😉

    Elle xx

  15. Bliss said

    3-3-3 reps @ 65kg


    Today was a good day!! It’s always good to train with good people and it’s especially good when usual things happen. Three times now my friend…three times. 🙂

    Nice work today Mitch…well done. Thanks Kate and the gang. 🙂

  16. Bliss said


    I meant unusual…not usual ! 🙂

  17. Steve said

    Mucked around with some snatch based WODs today:

    1. 21-15-9 of 1 arm barbell snatch (30kg) + archer push ups – 7:29

    2. 15-12-9 of burpee power snatch (42.5kg) + tarzan pull ups

    3. 5 rounds of 10 x hang power snatch (40kg) + 10 clapping push ups

    Didnt time the last 2, and had about 3 min rest between wods. Fun times!

  18. Biljana said

    Deadlifts 3-3-3 @ 85kg

    WOD – as Rx’d
    8.21 mins (17 sec improvement from last time)

    Bliss & Mike W … you’re awesome 🙂 Paul W … hmmmmm…

    Steve …there’s not a training session that I do with you that I don’t leave feeling 10 ft tall …thanks 😀

    Pete Y, Michelle and Nadia – you guys rocked todays WOD – awesome!! 😯

  19. Jeff said

    Deadlifts 3-3-3 @ 65kg

    Annie 17 June 2010 – 22:35
    Annie 10 Nov 2010 – 19:20

    At a 3 min improvement every 5 months I will be able to beat Bliss in 2 years and in 3 be able to finish before I start.

  20. Mike W said

    Nothing good about today! That is three times my friend. To be perfectly honest the figure should be a lot higher …your injuries have saved me. Well done.

    Kate a pleasure as always.

    Nice work yesterday Mitch.

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