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Saturday 18 December 2010

Posted by The Coach on December 17th, 2010

Back Squat
5-5-5 reps @ 60% 5RM

Post load to comments


5 rounds for time of:
400M Run
100m Farmer’s Carry, 2 x 24kg

Post time to comments

Joel - bad ass!


14 Responses to “Saturday 18 December 2010”

  1. Andrew said

    after steve’s post og the main site link thought some (males) might enjoy this

    WOD looks quite intriguing also

  2. Pete Yeates said

    This documentry on selection for the SAS is the best television I have seen in a long while.

    SAS search for warriors on SBS

  3. Jase said

    What WOD Andrew 😉


  4. ben said

    Squats @ 65kg

    Wod Rx’d @ 14 mins

  5. Steve said

    I hope this style of photo replaces the hand stand as the standard crossfit photo….

  6. graeme said

    pete, just watched ep 1 & 2 (instead of working)
    now thats committment from those boys trying for the sas

    thanks pete sometimes we all need to see some real superheroes in action

  7. andrew said

    WU – 1km row, mobility, CFWU

    BS – 3 x 5 @ 75kg. Concentrated on depth but avoiding the dreaded “butt wink” and then exploding out of the hole

    WOD – as rx’ed 14 mins something. All of those who late cancelled missed a death race between a man in fifties vs a man in his forties with a couple of blondes adding the glamour quotient – think peter f has been picking up bad habits fm jonno. It was neck & neck but after a last second confusion on the final farmers walk I JUST managed to beat him over the line. Well done peter and using 24kg kb’s as well

  8. andrew said

    Interesting WOD on Gym Jones in a Kalsu kind-of-bag

    Maybe one for the holidays when The Cell is closed…Bring it on..

  9. Peter Fruzynski said

    Chased Andrew all the way. He always shot off on the farmer carry.

    WU – 1km row, mobility, CFWU

    BS – 3 x 5 @ 40kg.

    WOD – as rx’ed 14 mins something plus 2 seconds slower than Andrew.

  10. Jase said

    Spot on Andrew! Watching you and Pete was inspiring and is exactly what we’re looking for in our members. In the later class we had Paul and Luke going at it with Michelle fighting to keep with them and Tamara doing her best.

    Awesome stuff! 🙂

  11. Will F said

    18x Burpees – Starting to get a little harder now 🙂

  12. michelle said

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

    Strength: Back Squat (de-load)
    5-5-5 @ 50kg

    WOD as Rx’d

    Time = 15:14

    Tried my best to keep up with Paul and Luke, and was okay for the first two rounds, then they blew me out of the water! My back didn’t like the running this morning either, so I’ll have to back it off next week.

    4 hours rest, then team WOD as follows:

    3 rounds for time
    25 x 12kg KB Snatch
    25 x 12kg KB Tactical Lunge
    25 x 12kg KB Clean and Press
    25cal Airdyne
    2 x Rope Climb

    Team time = 20:38

    This was a fun one!!

  13. Mary-Anne said

    18 burpees.
    Day 1 weightlift program. Over 200lifts (incl progressions). Im exhausted, but so happy.
    Andrew youre developing a reputation for creating the cliffhanger ending! Well done to our Pete’s as well 🙂

  14. andrew said

    mary-anne – i think its more that I fly & die in the early rounds. still i am the rabbit to peter f’s hare. hope to hear more about yr oly lifting when you come back..remember “speed in the middle”

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