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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Thursday 10 September 2009

Posted by The Coach on September 9th, 2009

As many rounds as possible in 30 minutes of:
Parallette Push Up – Pass Through – Dip, 5 reps
Pull Up, 10 reps
Sit Up, 15 reps

Post rounds to comments

Don’t forget the Affiliate Gathering this Sunday 2pm to 5pm at The Cell.

Happy Birthday Jane!!!

Happy Birthday Jane!!!


19 Responses to “Thursday 10 September 2009”

  1. Nikk said

    To Jane,

    Happy Birthday i hope you
    enjoi ur special day and make
    as many memories as possible so
    u can cherish them later on in
    life. πŸ™‚

    Happy B’day from Nikk

  2. Br3nd4n said

    happy birthday jane

  3. Joshee Boi said


  4. Joshee Boi said

    Happy Birthday Jane πŸ™‚

  5. Br3nd4n said

    all credit goes to me πŸ˜›

  6. andrew said

    16 rounds and getting down to do a parallette push up. PU’s with blue band. difficult to see how I could squeeze out many more rounds other than doing it on roller skates to get bwtn stations (might make the parellette work a bit tricky tho’)- maybe another round or two. need to work up to PU’s w/o band. and after 5 mins skipping, a CFWU, 30 mins for time, cooldown & strech it was still only 5:29 on stefs watch when I left..hmmm

  7. gus said

    9 rounds + 1 parallette push up…

    was a bit disappointed on number of rounds.. the parallette business really slowed me down

    enjoyed the wod though – was a bit different… no burpees for a change!

  8. gus said

    and brendan – interesting image, but do you cop the bill or does your mum? πŸ˜›

  9. michelle said

    Warm up: Skipping practice, some double-unders, CFWU x 1, 15m bear crawl, 15m of flying burpees

    WOD: With the blue band for pull ups
    15 rounds and 1 pass through in 30min.

    This was a strange work out – not particularly painful, but incredibly fatiguing. And the 30min was over so quickly!

    Happy Birthday, Jane!!! Hope you have an awesome day πŸ™‚

  10. michelle said

    Don’t know about you, Andrew, but I seem to waste time getting into and out of that damn band. So I reckon weaning off the bands for pull ups is the way to go to get more rounds out. Or buy a pair of rollerskates…. πŸ™‚

  11. andrew said

    maybe i need to work on my roller skating technique so i can be like this guy

  12. Will said

    W/U 5min skpipping, CFWU 15m bear crawl, 15m flying burpees.

    10 rnds, blue band. Hand started to get sore during the pushup in the parallette, possibly brused bone or nerve in the palm/wrist, so just held a pushup stance for 4 seconds.

    One thing I enjoyed about this workout… the time went very quickly! I’m sure my core will be aching tomorrow.

  13. The Cell said

    Andrew where do you come up with these videos??? HAPPY BIRTHDAY JANE!!! πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚ πŸ™‚ May you have many happy birthday wishes and warm / positive energy coming your way…

    And Brendan I would not be proud to own that piece of intellectual property if I where you; and Josh you do not impress me much either! tisc, tisc to both of you! Do you bite the hand that feeds you? (That example isn’t too extreme? Is it???)…


  14. andrew said

    stef – here’s a good one for you. I have been told this is how they dance in willagee. maybe you can show us on sunday??

  15. The Cell said

    Andrew, Willagee is a place and is spelt with a capital W as it is a Noun.

    I am here to help…



  16. andrew said

    stef – when i search Willagee on youtube. Perhaps you can explain it to me as havent a clue what its about. An atavistic ritual handed down from generation to generation perhaps?? Educate me!!

  17. Calen said

    As rx’d for 17 rounds plus through to 5 pull ups
    Although I did have the advantage of having the stations set up close together.
    The first 10 rounds I did kipping pullups but I’m still getting my technique down so they killed!

  18. Biljana said

    Hope you had a great birthday Jane!! πŸ™‚

    Warm Up
    5 mins skipping, mobility stretches

    WOD: amrap 30 mins of

    Paralette Push Up- pass through – Dip x 5 reps
    Pull Ups x10 (Blue Band)
    Sit Ups x 15

    10 rounds & 3 Push Up Pass throughs

    Just happy to survive an amrap wod. πŸ˜›

  19. Joshee Boi said

    It was all Brendan. πŸ™‚

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