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Thursday 29 September 2011

Posted by The Coach on September 28th, 2011

“Mr Joshua”
5 rounds for time of:
Run, 400m
GHD Sit Up, 30 reps
112.5kg Deadlift, 15 reps

Post time to comments

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
First posted on 10 October 2008

This WOD is a CrossFit Hero WOD. These WOD’s are named in honour of US Military and Law Enforcement CrossFitting personnel killed in action. Unfortunately these and our own Hero WOD’s named in honour of Australian military and Police personnel are becoming far too numerous.

Today is National Police Rememberance Day. Our thoughts are with those brave officers currently serving the community and weΒ remember, honour and say ‘thank you’ to the dedicated men and women who have died whilst on duty.

Step forward now, policeman, You’ve borne your burdens well. Come walk a beat on Heaven’s streets, You’ve done your time in Hell.
Author Unknown

National Police Memorial


50 Responses to “Thursday 29 September 2011”

  1. The Battman! said

    for the record i am finding this hard to take 😦

  2. This may cheer you up Graeme, now I know this is going to open up a whole can of worms, but hey, its all about havig fun, I am sure many of you will enjoy the following clip…


  3. Hello Raj…



  4. This is what happens when you overload with study… Enjoy, which better? The first video or this one?

    And careful the words you choose next in reference to this video, I will defend Van Damme to the death…



    • Flash! said

      I am lost for words right now… this has made my day!!

      Van Damme is all his glory, high pants and string singlet! BOOM!

    • The Battman! said

      please, let us not discrad the dance moves either people πŸ™‚

    • Big Dan said

      Van Damme missed his calling, he should have been in comedy, very funny

    • Elle said

      Haha Stef, I have visions of you doing the moves from the Van Damme Dance again….lol that was the funniest morning ever…..haha the look on your face…you were so proud!! πŸ˜‰

      Well Fellow Cell Peeps, tomorrrow I will have access again to the “Planet of the Cell” and will be finally booking my first sessions for next week – woo hoo can’t wait!

      See you all soon!

      Elle πŸ™‚ xx

      • Flash! said

        Elle are suggesting that he’s been holding out on us!!!!

        For the love of god this I have to see!!

        3, 2, 1 go Stefanos…. Van Damme your heart away!!!

        • Elle said

          Hahaha…. :)…Stef “Van Damming” his way around the Cell desk was something that must be experienced….! I feel honoured that I was able to see the stealth, suave Stefanos “sasheying” from left to right, along to the dodgy soundtrack… He knows all the moves off by heart…….and the grin on his face was priceless πŸ˜‰

          Needless to say I laughed out loud many times during that day thinking about it πŸ˜‰

  5. The Battman! said

    yep stef, def cheered me up, that is p*ss funny, laughed by cast off!

    can i dare ask who’s wardrobe they used in this clip ?

  6. All I am saying is I am a fan of the high pants and that string singlet is gorgeous…



    • The Battman! said

      i was referring to the first clip mate πŸ™‚

      • If speedos are not shun at the beach, they should not be shun anywhere… The amount of material in speedos which covers skin is the same as underwear briefs. This does not change… Its a silly cultural nuance. I suggest underwear briefs for all, wherever and whenever!



  7. Jason said


    We need to talk. You have professed your love of high pants and string singlets and you have used the word gorgeous in reference to said clothing. This is an issue.

    Jase πŸ˜‰

  8. Dave said

    Can we sub these in for thrusters next time we do Fran?

  9. Battman said

    Tonight’s WOD – 1RFT
    With a cast up to your knee, on one leg, without weight bearing, with crutches, and without wetting the cast and with a full leg plastic bag

    Attempt to have a freakin shower 😦

    Time 10:32 (but only 1 minute under the shower)


  10. This will pass, everything is temporal….



    PS. Dave please tell me you can find a better video than that, serously I have put some academy award winning stuff up, cmon man! πŸ˜‰

    Jason, I love the high pants look! BAM! πŸ™‚

  11. Raj Mahal said

    For u Batman !!! Missin ya mate

  12. Vicki said

    Raj, my eyes are scarred for life. You are a bad, bad man.
    And Stef, it is my mission today to find something on par, but you have to know you are the Greek Van Damme of our time. We wanna see the moves now boss.
    I must admit, he (van damme) made me feel a little homosexual.

  13. Flash!! said

    What an awesome way to start a 6:30am session, LMFAO “Your Sexy & You Know It” video clip… Best Ever!!

    Dave you missed out BIG TIME!! Where were you?

    β€œMr Joshua”
    5 rounds for time of:
    Run, 400m
    Sit Up, 30 reps
    35kg Deadlift, 15 reps

    Time: 17:37

    Really enjoyed this WOD, happy with my form and should have gone 40kgs but didn’t listen to my Coaches because I can be stubborn at times.

    Great effort by all and special mention to Pete for smashing the 5:30am session!!

  14. Ash said

    Wendler: Deadlift (Deload) 5-5-5 @ 62.5, 77.5, 92.5



    Pull Ups
    Sit Ups

    Tim: 5:35


    3x Sprint 200m, walk 200m

    HSPU Practice….

  15. corbz said

    Scaled to 100kg deadlift and most rounds with normal situps, as i’ve never done GHD’s before (did almost 2 sets of GHD’s)
    Time: 26ish minutes

    After the WOD, I did my first ever muscle up. A big thanks to the coaches for helping me and for Batty’s presence πŸ˜›

    Also, I am very interested to compete in the REX Affiliate Cup. I am thinking of going in the beginner division but may go in the intermediate if that’s the only way I can compete. At the moment it is just me in the team, but we need a total of 2 women and 2 men. Let me know if you are keen! Rego is tomorrow and places are limited!

  16. adrian said

    chris allen and his wife who have just started training with us are entering also. they will be requiring another pair so keep them in mind also. chris will be entering the beginners

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