The Cell

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



    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


  • Archives

  • Recent Comments

  • RSS Meal of the Day

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


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


    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, 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 with appropriate and specific direction to the original content.

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

  • Advertisements

Thursday 10 December 2009

Posted by The Coach on December 9th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 102 cadence
1 x 6 mins (or 1 km) @ 92-94 cadence

21-15-9 rep rounds for time of:
Bodyweight Back Squat
Ring Dips

Post time to comments

Tabata Treadmill Run (wmv) (mov)


8 Responses to “Thursday 10 December 2009”

  1. The Cell said

    Nice head!! 😛

  2. Damon said

    Warm Up
    Burgener Warm Up
    Muscle Up practice
    Tabata Deadlift (100KG) plus 21inch box jumps
    8 Rounds of 20 sec on/10 sec off alternating between two exercises
    Max reps in each 20 second work time
    Deadlift 60 reps, Box Jumps 69 reps for total 129 reps

  3. Peter Yeates said

    Warm-up = Glute activation, Mobility drills, Back Squat x 5 @ 15kg, 45kg, 45kg.

    WOD as Rx’d
    Time = 11:55

    The squats were too heavy for the amount of reps, but I wanted to give it a crack anyway, so split them into sets of 5 or 6. My form stayed strong throughout, but heart rate went through the roof and had to rest longer than I wanted. Dips split into sets of 5 or 6.

  4. gus said

    60kg back squat
    red band ring dips

    = 6:42 (i think)

    squats were faaairly tough, only middle set was broken into 9-6 and if it wasn’t for all those lunges yesterday it probably wouldn’t have been an issue. form suffered a little, bending too far forward as i tend to do.

    dips were fine, split as needed

  5. Tracy said

    1000m row, mobility drills etc.
    Running drills fine – learned I have to warm up my calves a bit more before straight into running cadance. Ouch!

    30kg back squat
    Blue band ring dips

    Time: 5:35min

    I felt like a gimpy giraffe today…my left arm just quit working on the ring dips after awhile!

    Have a good xmas party everyone! I’m in Melbourne and cannot attend so have an eggnog for me (do you drink those here?) Paaaarty! xo

  6. Dan said

    Am @ Leighton Beach

    50x pull ups
    300m sand sprint
    50x ring push ups
    300m sand sprint
    50x 10kg wall balls
    300m sand sprint
    50x ab wheel
    300m sand sprint
    50x sand lunges
    300m sand sprint
    50x air squats
    300m sand sprint
    time 18:07min

  7. michael a said

    warmup;1000m row,mobility,pose
    wod;b/squats 40kg all unbroken,felt good,but move forward to much at times.
    dips(on bars)1st set unbroken,2nd(5,3,2,2,1,1,1)3rd(2,1,1,1,1,1,1,1)dips killed me.

  8. Will F said

    Warmup 1000m row, mobility
    Running Drills

    WOD 21-15-9 reps of
    Back Squat @ 40kg
    Ring Dips red band

    Nice little WOD.

Sorry, the comment form is closed at this time.