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Monday 03 October 2011

Posted by The Coach on October 2nd, 2011


3 rounds for time of:
Row, 1000m
Burpee, 50 reps
Pull Up, 25 reps

Post time to comments

Don’t forget our new classes start this week. 7:30am Tuesday and Thursday and 10:00am Saturday!

9 Responses to “Monday 03 October 2011”

  1. The Cell said

    We should all remember and know who we are.. This who and what we are is non permenent and forever changing, hence affecting our understanding of self. What is important here though is to immerse yourself within the now, within this space and time and through thought manifestation and careful inner feeling practice identify who you are and what you are, then endeavour to understand this and then do everything you can to be this. Hence, DO NOT lose sight of who you are and what you have the ability to become, for this shall hinder your potential…


  2. Battman said

    What an awesome way to start a new month,
    Sooooo freaking awesome Mrs Awesome !!!

  3. The Cell said

    Its quiet today… Mmmm, perhaps something to liven everyone up…



  4. Will F said

    800m run, mobility, 100kb swings

    3 rounds for time of:
    Row, 1000m
    Burpee, 50 reps
    Pull Up, 25 reps (OB for 2 rounds)

  5. Ash said

    Firstly no Rower at work so was going to run 1k, but the power to the gym was isolated so had to use the X Trainer, so did 1k on that, which actually took the same time as a row, my 500m splits ranged form 1:35 to 2:00.

    But due to no power meant we had no AC, so being the barmy 35 degrees outside it was 44 degrees in the gym with NO airflow, so due to that my last round blew out by a few minutes and i think i lost 12kgs…

    So WOD

    1km on Cross Trainer
    50 Burpees
    25 Pull Ups

    Time: 32:11

    Pretty happy considering the conditions, Pull Ups broken into 25, 25, 13, 12.

  6. tash said

    800m run, mobility drills, 100 kb swings12 kgs

    WOD as Rx

    3 rounds for time of:
    Row, 1000m
    Burpee, 50
    Pull Ups, 25

    what I actually did….

    WOD Scaled

    3 rounds for time of:
    Row, 1000m
    Burpee, 25 (knee modified)
    Ring Row, 25

    Time 31:15

    Happy with my time for the WOD, I felt focused and consistent throughout 🙂

  7. The Cell said

    So you were scaling up them Ash.


  8. Big Dan said


    3RFT of
    1000m Row
    50 burpees(sub’d to 50 pushups on knees and 50 airsquats after 1st round)
    25 pullups on BB

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