The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

    Movember 2011
    Tue 01 Nov to Wed 30 Nov 2011

    Sleep Seminar
    7.30pm Wednesday 09 Nov 2011

    REX Affiliate Cup
    Sat 12 Nov 2011

    FREE Open Gym
    12pm - 3pm, Sat 19 Nov 2011

    Real Fitness Standards Grading - Level II
    Sat 03 Dec 2012
    No Classes This Day

    These dates are subject to change

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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.



  • © The Cell - Real Fitness and www.thecellfitness.com.au, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to The Cell - Real Fitness and www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Thursday 26 November 2009

Posted by The Coach on November 25th, 2009

WOD
5 rounds for time of:
Rope Climb, 2 ascents
25kg Sandbag Carry, 400m
45kg Hang Power Snatch, 5 reps
Sit Up, 25 reps

Post time to comments

Advertisements

10 Responses to “Thursday 26 November 2009”

  1. Adam Piller said

    Wod as rxd 25.16mins

  2. Will said

    W/U
    800m run, mobility, Snatch + HPS + OHS x3 each (3rnds) practice.

    WOD
    Rope Climb sub (1:3) 15kg SBC, 25KG HPS – 27 min

    Slow and sluggish today, been working the day job too hard…the WOD was good fun though.

  3. Steve said

    Nice work by everyone this morning. Tough WOD that incorporated a technical, explosive lift whilst under significant duress (ie 2km of sandbag carry). Everyone at least achieved an acceptable standard of HPS. RREMEMBER- It must be explosive, even at light weight and if in doubt dont over think it. Your nervous system quickly works out the most efficient way to move; most had it by the end. Well done
    Dan- massive effort again mate. Set the standard for the day, a tough time to beat. Keep working the technical aspects and we might have a contender for Aromas 2010!

  4. Dan said

    Thanks Steve,

    Good coaching this morning, I loved the HPS, I want to go to the gym and just keeping doing them. These cell workouts are addictive.

    WOD as Rxd: 21:18mins

    Next time I will wear long pants on the rope as this will make the rope work a lot faster, So sorry Steve I will not be doing rope climbs in my speedos 🙂

    I’m already looking forward to the Saturday Combat class, hope to see you all there.

  5. Adam Piller said

    awesome time Dan!! good work by all today!

  6. michael a said

    warm up;800mt run,mobility,snatch,hpc+ohs prac x3rnds
    wod;5rnds for time-rope climb(sub1:3)
    25kg s/bag carry 400m
    35kg hps
    25 situps-24.39
    awesome wod 2day,gd wrk every1.

  7. The Cell said

    Dan you are a BEAST!!!

    Warm up:

    Skipping
    Running Practice
    Mobility work

    Then:
    Pistol squat practice

    Then:
    Back Squat
    5-5-5-5-5
    100-100-100-100-100kg

    Then:
    (Following inspiration from Coach Steve the other day, with my own twist of course)
    FOR TIME:

    100cal on Airdyne
    Then:
    30-20-10 reps of:
    25kg Sandbag Thruster
    Ring Dips
    20kg Plated weighted sit ups – technique as follows: In the bottom position arms locked out holding plate above head, plate remains facing the ceiling as you complete each rep)
    Then:
    100cal on Airdyne
    TIME = 25.10min

    Not satisfied with time as I should got more like sub 20mins, took too much time on the ring dips, although the sit ups were a grinder, it still should of been quicker.

    Finisher:
    3 x 8 of 10kg weighted hip ext

    Stretch

    SS

  8. gus said

    just fit in a quick one this arvo… based it vaguely on today’s wod:

    3 rounds for time:
    5 x pull ups (red band, but with knee instead of foot to make it harder)
    10 x 25kg sandbag shoulders
    5/5 x 16kg kb snatch (wanted to use my 24 but can’t quite snatch it on the left yet)
    25 x sit ups

    = 9:12

  9. graeme said

    5 rounds for time of:
    Rope sub x5
    40 cal airdyne
    25kg Hang Power Snatch, 5 reps
    Sit Up, 25 reps
    found it tough tonight … 27.47

    get well soon rehab buddy !!

  10. Biljana said

    Warm Up
    800m row, mobility drills &
    Snatch, HPSnatch & OHS sequence 3 reps x 3 rounds

    WOD- 5 rounds for time of:
    Scaled rope climbs x 10
    200m 15kg sandbag carry
    25kg Hang Power Snatch
    25 x sit ups

    19:43 🙂
    Had fun training with firebreathers – Brad & Luke FJ. you guys were awesome!!

Sorry, the comment form is closed at this time.