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

Tuesday 19 January 2010

Posted by The Coach on January 18th, 2010

85% 3RM x 3 x 3
85% 5RM x 15 x 1

Post loads to comments

As many rounds as possible in 12 minutes of:
5 Pull Ups
10 Push Ups
15 Double Unders

Post rounds to comments


16 Responses to “Tuesday 19 January 2010”

  1. Lisa said

    Warm Up – 800m Run/Mobility/Crossfit Warm Up

    Strength – Deadlifts

    85% 3RM X 3 X 3 @ 70KG
    85% 5RM X 15 X 1 @ 65KG

    WOD – 5 Pull Ups (BB)/10 Push Ups/15 Double Unders for time in 12 minutes

    6 Rounds + 5 + 10 + 10 = Bloody Double Unders!!!! :-/

  2. Amanda said

    Wup – 800run/mobility/CFWU


    3-3-3 @ 65 kg
    1×15 @ 60kg

    WOD – 5 Pull ups(Red band)
    10 Push ups
    15 DBL unders
    AMRAP – 12min

    8 RNDS + 5 + 8

    heat = ARGH!

  3. Pete Yeates said

    No wod for me today, just a 1hr run in soft sand at a medium pace.

    For those who find double unders frustrating, you might appreciate this clip from Southern CrossFit.

  4. andrew said

    WU – 800m run, mobility, CFWU x 1

    Strength – started at 155kg for DL’s but wasnt happening (up to mid shin but no way I was going to manage 3 x 3) so went down to 140kg for 3 x 3 and 105kg x 15

    WOD – 11 rds and 1 pull up. 45 skips per rd in lieu of double unders. Wonder how many rounds I could get if i could do double unders? something else I need to work on in 2010

  5. Jane said

    17km Bike TT in Kings Park this morning – my only session today 🙂

    Hit a PB of 34mins 01sec – so very happy with this result.

  6. Storm said


    Quality dummy spit.

    In the dictionary under FRUSTRATION is written.
    Double Unders…..HAHAHA

    Im convinced sometimes that there is a fairy on my foot and every so many reps decideds to grap the rope on the way round.

  7. The Cell said

    Funny clip. Very bad marketing.

    Congrats on another PB Jane. Seems like you knock one over everyday lately. Gotta be happy with that!

    Good to see the comments Amanda and Lisa. And fair effort on the WOD, even with the ever frustrating double unders. I know what you mean about the heat too. I wandered out of the station at 5am this morning and started sweating! Crazy stuff.

    JD 🙂

  8. Lisa said

    40 swear words to 1 double under was about my routine this morning!!!

  9. The Cell said

    Sorry Lisa, no extra credit for swear words! 😛


  10. kate said

    WU – 800run/mobility/CFWU


    3-3-3 @ 60 kg
    1×15 @ 55kg

    WOD – 5 Pull ups (Red band with knot) (it does work Stef!)
    10 Push ups
    15 DBL unders
    AMRAP – 12min
    10 rounds, 5 pull ups and 5 pushups

    And Lisa, I”ve heard you swear – nasty!

  11. Lisa said

    Kate –
    Double unders have that effect on me – what can I say?! 🙂
    You should be used to it by now anyway!

  12. Bliss said

    WU – 800run/mobility/CFWU


    3-3-3 @ 65 kg
    1×15 @ 52.5kg – should perhaps have gone heavier

    AMRAP – 12min
    5 Pull ups – bb
    10 Push ups
    15 Double unders

    6 rounds, 5 pull ups – Darcy’s count.
    *** would just like to express my dislike of double unders. That’s all. (read…much swearing under my breath because Darcy was counting my rounds)***

  13. gus said

    3-3-3, 112.5 across. felt heavier than usual

    amrap 12 mins:
    5 pull ups
    10 kb floor press, 12kg (i used my shoulder!)
    45 skips

    = 6 rounds + 3 pull ups

    shoulder held up fairly well during floor press. felt a bit shit when i got home so have iced it. think it is on the mend though

    really need to get around to figuring out double unders some time!

  14. Adam Piller said

    Deadlifts 3x3x180kg then 15x153kg

    wod as rxd 12rounds

    tough today, bad nutrition and big weekend. Back seems to be in order though

    good work all!

  15. michelle said

    Strength session:

    3-3-3 @ 77.5kg
    1 x 15 @ 67.5kg

    5-5-5 @ 27.5kg
    10-7-4 @ 23.5kg

    Weights felt fine all around

  16. Justin said

    Just got around to doing this workout

    10 rounds + 5 pull ups + 10 push ups

Sorry, the comment form is closed at this time.