5 Rounds for time of:
Sprint Row 300m 30 Chest to deck push ups*
*Go to absolute failure on every set, then fight your way out of the storm. No gaming.. just intensity
Post your time and training notes to comments
1. There will be no training this Saturday 7th November. This week has been an adaptation week and i want all bodies fresh and ready to fire for another 5 week cycle come Monday. So that means 2 FULL DAYS off training!
2. Saturday 14th November we will be holding a run technique workshop. Meeting at Willows oval ANU 7:30am. This workshop is free for all members of CrossFit Crew and $15 for others. Limited to 15 people so jump on it.
3. New outdoor WOD’s starting Tuesday 17th November and running every Tuesday/Thursday @ 6pm. Sessions will be held at Willows oval ANU. For now but may move in the future. Please see our training fees page for more info and contact Ross 0402458871 to book your spot.
Sprint Row 300m 30 Chest to deck push ups*
*Go to absolute failure on every set, then fight your way out of the storm. No gaming.. just intensity
Post your time and training notes to comments
Matt: Working hard at becoming the worlds fittest golfer. Double unders are a great place to start!!
What’s going on with The Crew:
1. There will be no training this Saturday 7th November. This week has been an adaptation week and i want all bodies fresh and ready to fire for another 5 week cycle come Monday. So that means 2 FULL DAYS off training!
2. Saturday 14th November we will be holding a run technique workshop. Meeting at Willows oval ANU 7:30am. This workshop is free for all members of CrossFit Crew and $15 for others. Limited to 15 people so jump on it.
3. New outdoor WOD’s starting Tuesday 17th November and running every Tuesday/Thursday @ 6pm. Sessions will be held at Willows oval ANU. For now but may move in the future. Please see our training fees page for more info and contact Ross 0402458871 to book your spot.
Ross,
Super keen to check out the outdoor WOD’s. You’ll definitely be seeing me there.
Em.
hey Rosko, just to let you know am interested in the run session…there is an error to the link at the mom
just hope we dont go near the very large sanddunes up there…the wall looks scary enough <3
see you all next week…have a GREAT weekend…im heading to Newcastle and feeling rather nauseus
Today’s workout was horrific!
Sprint Row 300m
30 Chest to deck push ups
Time 20:04
Absolutely cooked…
WOD time 12.34.
Need to work on rowing technique push up stamina to improve time. but good start.
Will also be keen for running work shop as I need all the help I can get in that department.
15.39. Felt like I was going to spew for about two hours after completing it.
Missed out today’s WOD as I had a fitness test and thought it would be wise to be fresh for that.
Shaved off 40 seconds from my run time and cranked out 83 strict pushups in 2 minutes. Pretty chuffed. Will try to cut 30 seconds from my run come February.
Today’s lifting session:
reps: 55538
SQUAT 70kg, 90, 100, 112.5, 100
BENCH PRESS 70, 80, 85, 95, 85
BENT OVER ROW 40, 50, 60, 70, 60
4 x headstand 15 sec holds
HSPU to the deck: 1, 2, 2, 4
Thursday
skin the cat and muscle up technique
snatch technique 30kg, 35, 40
clean and jerk technique 40, 50, 57.5, 60
Outdoor sessions sound great. Sign me up for the running workshop
14 m 31sec, spent
Some great times on this one guys and girls!
Jono. Next time you see pardz hit him up for a row technique asses.. He’s an elite level rower and coach so knows thing or too.. especially given your frame size. Good time though
Pete congrats on the improvement.. Imagine what no grains will do!
Rosko I still love these WODs!!!!
With your ring complex how did you Skin the Cat with a false grip? or did you transition to false after the skinning? It was fun regardless.
I love todays couplet it fried me I was chasing jono but came in at 12:59.
Thanks heaps mate.
I know the post is a little late….
15:14 – that afternoon and for the rest of the weekend my shoulders were killing!