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Posted by The Coach on October 31st, 2011
WENDLER STRENGTH 4.1
Deadlift
3 x 5 x 65-75-85% of 90% of 1RM
WOD
Buy In: 50 GHD Sit Ups
Tabata Front Squat 30kg (20kg)
Check Out: 50 GHD Sit Ups
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NEWS FLASH: Confirmation that Storm has taken out the Silver medal in her category at the IWF World Masters Championship in Cyprus! Great work Storm!!
Posted in wod | Tagged: time priority, Wendler | 19 Comments »
Posted by The Coach on October 26th, 2011
WOD
“Tabata KB”
With a 16kg (12kg) Kettlebell perform 20 seconds of work with 10 seconds rest for 8 intervals each of:
Russian Swing
Snatch
Clean
Goblet Squat
Chest to Overhead
1 min rest between movements.
Score is total reps
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“After the game, the king and the pawn go into the same box.”
Italian Proverb
Posted in wod | Tagged: Met Con, Tabata, time priority | 44 Comments »
Posted by The Coach on October 23rd, 2011
MET CON MONDAY
WOD
1. As many rounds as possible in 10 mins of:
25kg (17.5kg) Sandbag Get Up
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Rest 5 mins
2. As many rounds as possible in 12 minutes of:
Hand Stand Push Up, 3 reps
Pull Up, 6 reps
32kg (24kg) Russian Kettlebell Swing, 9 reps
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Our own Cell Senior Coach, Storm, heads off tonight to represent Australia at the International Weightlifting Federation World Masters Championship in Limassol, Cyprus. We are extremely proud of Storm and wish her the best of luck and good lifting. We’ll keep you all updated on her progress and post the link to the live feed when it becomes available.
Crush it Storm!
Storm - Post WOD, CrossFit Games Australian Regional 2011
Posted in wod | Tagged: Met Con, time priority | 22 Comments »
Posted by The Coach on October 21st, 2011
WENDLER STRENGTH 3.3
Back Squat
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM
Post loads to comments
WOD
Every minute for 12 minutes perform:
50kg (35kg) Power Snatch, 2 reps
Burpee, 4 reps
Record the time taken for each work period. Add them together. This is your score.
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Posted in wod | Tagged: time priority, Wendler | 31 Comments »
Posted by The Coach on October 13th, 2011
WENDLER STRENGTH 3.2
Power Clean
3 x 3 x 70-80-90% of 90% 3RM
Post loads to comments
WOD
With a 32kg (24kg) Kettlebell, perform:
150 Kettlebell American Swings with as little rest as possible.
Score is your total rest period
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Here’s “More than you wanted to know about rice”
Margaret - Event 1, Primal Pairs 2011
Posted in wod | Tagged: time priority, Wendler | 33 Comments »
Posted by The Coach on October 12th, 2011
WOD
“Tabata This”
20 seconds of work:10 seconds of rest, repeated for 8 intervals each of:
1 minute rest between movements
Score is lowest # of reps per movement added together
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“Unrest of spirit is a mark of life; one problem after another presents itself and in the solving of them we can find our greatest pleasure.
”
Kal Menninger
Posted in wod | Tagged: Met Con, Tabata, time priority | 15 Comments »
Posted by The Coach on October 9th, 2011
MET CON MONDAY
WOD
As many rounds as possible in 20 mins of:
15′ Rope Climb, 1 ascent
Burpee + 180kg Tyre Flip, 5 reps
12lb Sledghammer Strike, 50 reps
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“Nothing will ever be attempted if all possible objections must first be overcome.”
Samuel Johnson
Stef - Event 1, Primal Pairs 2011
Posted in wod | Tagged: Met Con, time priority | 12 Comments »
