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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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Friday 12 February 2010

Posted by The Coach on February 11th, 2010

85% 3RM x 5 x 3

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5 rounds for time of:
Body Weight Front Squat, 5 reps
21″ Box Jump, 15 reps

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Combat Conditioning

It was cancelled due to poor attendance numbers.
Do you want it to return?
If so, what day and time? Friday’s at 5.30pm or Saturday’s at 7.30am?

Answer our online survey and tell us exactly what you want.


11 Responses to “Friday 12 February 2010”

  1. Graeme said

    OK, so its been one week. im looking at the website and im having withdrawals…helen, fran…

    im over this, im sore, bored, swollen, immobilized, frustrated ….

    btw, thanks the team at the cell (not just the coaches)
    you have actually really helped prepare me for the challenge of surgery. you have helped make me physically and mentally stronger
    all that sweat, encouragement and positivity has resulted in the recovery not actually being that bad

    look forward to a “no knee excuses” wod with you all again soon

  2. The Cell said

    We all miss you Graeme, it will not be too long before you jump back on board my friend, stay focused!!!


  3. Damon said

    Fran with 2x20kg KBs
    time: 5:09
    2 min rest
    Helen with 20kg KB swings
    time: 11:01

  4. gus said

    you’ll be back in no time, graeme!

    deadlift: 5-5-5 @ 110kg

    then 5rft:
    5 x front squat 50kg
    15 x box jump big tyre

    forgot to write down time but it was something like 6.35

  5. The Cell said

    You are an animal Damon, that is great work capacity mate! Impressed, glad to hear your knee is coming along.

    We miss you brother, will be great when you get down here and do some training with us and I can beat you in something…



  6. Adam Piller said

    dealifts @ 180kg

    wod as rxd 7.35mins

    disappointed with todays effort but i was hung over so i guess i should have expected a decline in performance.

    good work all! Bianca you will nail those box jumps very soon!

  7. Will F said

    Hit it up at Cott this morning with Steve…

    30 Pullups
    600m run
    60 beam jump things – vertical jumping over a beam with your hands on the beam. There is a name for it but I can’t remember.
    600m run
    30 Burpees

    Kicked out the pullups with no band and broke into 10-5-5-5-5. Good WOD. Burpees killed, still sore from Tuesday.

  8. The Cell said

    Warm up
    5 min skipping & Double under practice
    Mobility drills

    Kb Alternate complex: With a 24kg Kettlebell perform 3 rounds for time of:
    Deck Squat, 10 reps
    Slasher to HALO, 10 reps
    American Swing, 10 reps
    Snatch, 10 reps
    Clean & Jerk, 10 reps
    TIME = 9.58min

    Back Squat
    102.5kg straight sets PB

    150kg straight sets

    ‘Last Saturday’s workout’
    K2E, 10 reps
    21″ Box jumps, 20 reps
    5 rounds for time
    TIME = 4.38min


    *Happy with this today, the skipping, plyo jumps, etc. Was the first time n while that I have pushed my ankle and foot, so far so good, we will see tomorrow. Was careful with the jumps and stepped down cautiously a lot of the time, to be safe.


  9. Pete Yeates said

    Warm-up = Muscle activation drills, some Rowing, pushups, lunges, Deadlift x 5 @ 20kg, 40, 60, 80.

    Deadlift 5,5,5 @ 90kg (I am finally happy with my form on these)

    WOD scaled to 50kg Front Squat
    Time = 5:00

    Finisher =
    Muscleups x 7 in a row. 🙂

    Stef, congrats on your 5RM Back Squat PB.

  10. Calen said

    Snatch Grip Box Deadlift 5x 80-100-100-110-120

    70kg Front Squat, 5
    21″ Box Jumps, 15

    Calen: 7:01 (BW=65kg)
    Nick: 7:01 (BW=75kg)
    Split the BW difference for the front squats at the globo.

  11. Jane said

    Today had 2 x workouts but only got one completed – as had some stuff to sort out – will get the second workout done on Saturday

    Bike session 1/2/3/4/5/4/3/2/1 min on standing and then off sitting – didn’t do this properly and worked too hard on the sitting / rest mins and forgot to record the distance covered!

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