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Wednesday 22 June 2011

Posted by The Coach on June 21st, 2011

7 sets x 3 reps @ 50-60% of 1RM
60-90sec rest between sets

15 rounds for max metres per round
Row 20 sec/Rest 40 sec

Post total metres to comments

“Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.”
– Greg Glassman, founder of CrossFit

Please note: Bookings are required for all classes. Bookings MUST be made 24-hrs in advance. Please don’t show up to a class expecting to join in unless you have already contacted the coach for that class and made arrangements. Thanks.


11 Responses to “Wednesday 22 June 2011”

  1. The Cell said

    Solid effort by everyone this morning! Adam is still the athlete to chase with a 1628m. Even though some heavy hitters came in this morning willing to attempt to conquer, their potential success was to no avail…

    Well done again, I will give this a crack later and see how I go.. Adam. P has laid it down, Big P, Joel, Kris, Corey, Sean, MIke A, Luke B, MIke Weir, and all the other big boys come and chase the rabbit…



  2. graeme said

    Press 7 x 3, 35kg
    WOD – 15 Rnds max metres
    Row 20 sec/Rest 40 sec

    changed it up again and rolled (rowed) with the morning crew, great work all
    very happy to average 101 for the 15 rounds !

  3. Pete Yeates said

    Press = 30kg

    WOD as Rx’d = 1551m

  4. The Cell said

    Warm up:
    500m row
    50 cal airdyne
    Mobility drills
    2 rounds:
    Headstand press from floor
    L-sit pull ups
    Ring dips
    Glute ham raises

    Oly lifting practice (very adhoc, just light, working on form)

    15 rounds for max metres per round
    Row 20 sec/Rest 40 sec
    1 = 109m
    2 = 110m
    3 = 114m
    4 = 113m
    5 = 111m
    6 = 110m
    7 = 110m
    8 = 110m
    9 = 112m
    10 = 111m
    11 = 109m
    12 = 111m
    13 = 106m
    14 = 110m
    15 = 114m
    TOTAL = 1660m


  5. graeme said

    a new rabbit … BAM !

  6. Michael Weir said

    Press – 40kg

    WOD – 1645m I couldn’t quite catch the rabbit

  7. Don said

    great wod and great session 🙂
    had everything, from lifting to rowing, even youtube videos and relationship advice 😛
    always have fun at the Cell!

    Press – 30kg

    WOD – rabbit got away.

  8. Paul said

    Warm-up: afternoon version of midday 800m run and cfwu

    strength: press 7 sets 3 reps 40kg

    WOD 15 rds 20sec on 40 sec rest row:1675 m

    No desire ever to be known as a rabbit

  9. Bliss said

    oh…Paul…yes. you. did.

  10. Daniel said

    Deload week press 7 sets of 3 reps 35kg

    WOD 15 rds 20sec on 40sec rest row 1631m

    Missed the gigantic rabbit by that much = )
    Good work 5pm crew

  11. The Cell said

    Paul, we will meet in the arena of life and death… There will be two rowing machines. Weight class will not exist, in fact I will meet you at yours. There we will battle… Once we are done with the rowing machines, I will pull from its sheath the very sword that Conan used to slay his enemy, you my friend may choose whatever weapon you may, but choose carefully warrior, for this may be your last dance…



    PS. Good rowing, I never doubted it….

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