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



Saturday 06 March 2010

Posted by The Coach on March 5th, 2010

WOD
As many rounds as possible in 20 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jumps, 9 reps

Post rounds to comments

Advertisements

9 Responses to “Saturday 06 March 2010”

  1. Pete Yeates said

    Catch up on some strength day:

    Warm-up = Muscle activation drills.

    Back Squat x 5 @ 15, 45, 65, 75, 80kg
    Front Squat x 5 @ 65, 65, 65kg
    Sots Press x 5 @ 15, 25, 25kg
    Kettlebell swing x 70 @ 36kg

  2. The Cell said

    FANTASTIC EFFORT FROM EVERYONE THIS MORNING.

    WELL DONE.

    GOOD FORM, GOOD ENERGY

    S

  3. Will said

    W/u 2x 100 m run, 10 pushups, 10 squats.

    Wod:
    amrap, 20 min
    hpc x 5 (40kg)
    pullups x 7 (rb)
    box jump big tyre x 9

    12 1
    started to lose form in the hpc.
    Got this in just before the heat of the day started to come through 🙂

  4. linda said

    WU – 100m run, push ups x 10, squats x 10 all x 3

    WOD – as rx’ed. 11 rds and 1 x HPC

    HPC all unbroken, pull ups were what killed me as mostly 2’s and 3’s. need to get back up to being able to do 5’s. generally felt gassed after bat 5 mins

  5. Graeme said

    can anyone tell me the time and place of the cross fit sectional next weekend, wouldnt mind going down and having a look

    ta

  6. Graeme said

    sorry if could read the website i wouldnt have had to post that would i – found it !!!

  7. andrew said

    aah I just posted as my wife..is that like x dressing??

  8. Jane said

    Raced this morning at CY O’Connor beach – did an enduro format

    3 x 200m swim / 10km bike / 2km run

    Very strange getting back in the ocean after running but nice too, was happy with the result as this was a training race so no taper & body not 100%

    Finished in 1.56.31 4th overall & won my age group 🙂

    Again got beat by 2 x 14-19 age groupers!

  9. Jane said

    Raced on Sunday too at the BRW Corporate Tri, only a short race, 400m 10km 4km – had a bit of a worry at the start when running to the swim start as my left side was not fully functioning!!!

    But the swim & bike seemed to help strengthen it up so managed to run ok – finished in 49mins 28secs – happy with the result especially after racing on Saturday

    Back to physio next week, hope to be able to get body back to working at 100%

Sorry, the comment form is closed at this time.