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.

  • Β© 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

Wednesday 07 April 2010

Posted by The Coach on April 6th, 2010

3-3-3 reps
Ascending sets
1 x 15 reps
@ approx 75% 5RM

Post loads to comments

Tabata Sledgehammer Smash
Rest 1 min
Tabata Burpee
Rest 1 min
Tabata Sledgehammer Smash

Change hands after each Tabata Sledge interval.

Record total reps to comments


13 Responses to “Wednesday 07 April 2010”

  1. Pete Yeates said

    Warmup = Skipping, Kettlebell mobility drills, DL x 3 @ 60, 80, 90kg.

    Deadlift 3-3-3 @ 100, 110, 115kg
    1 x 15 reps @ 100kg

    WOD as rx’d = 250 reps

    Finisher = Muscleups x 11 PB πŸ™‚ – rest 10 breaths, x 1 – rest 10 breaths, x 1.

  2. andrew said

    First we started up with some eyesight training seeing if we could read Stef’s miniscule handwriting on the whiteboard (in red pen to boot)but as we all forgot to take our magnifying readers we failed. I am ordering mine today

    maybe we can get a bulk order like the skipping ropes??

    WU – Skipping, KB swings, clean/squat/thruster etc

    Strength – Zercher squats as my back was a bit stiff. 3 x 85/90/90kg. 15 x 65kg

    WOD – 258

  3. The Cell said

    I wasn’t sure what Andrew meant until I saw the whiteboard. I thought Stef had done the w/up in Braille! It looked like a bunch of dots and lines!! hahahahahah πŸ™‚


  4. Will F said

    I think this is what it read;

    Skipping – 3 minutes
    Then (with light kettlebell):
    American Swing x5
    Goblet Squat x5
    Russian Swing to Goblet Squat x5
    KB Clean to Front Squat x 5 each side
    KB Clean to Thruster x 5 each side
    KB Clean to Squat + Sotts press + Squatup x 5 each side
    KB Clean to press to OHS x 5 each side

    3-3-3 reps @ 65-70-85 (equal PB)
    1 x 15 reps @ 65
    Concentrating on my form from last week really helped this week. I felt I could lift more but still concentrating on form at heavier loads.

    10 lbs sledge, 246 total reps – SLOWWWW 😦

  5. The Cell said

    Warm up
    Mobility drills / double under practice
    KB mobility Complex with 12kg
    1 round

    Handstand / handstand Wall runs and HSPU practice
    Front lever practice and progressions
    L-sit and tuck sit practice

    5 reps @ 60-90-120-140-160kg
    1 x 3 @ 180 PB
    1 x 15 @ 125kg

    Double Unders, 25 reps – Weight vest on
    24kg KB Snatches, 20 reps – Weight Vest on
    21” Box Jumps, 15 reps – Weight Vest on
    Pull ups, 10 reps – Weight vest on
    Clapping Push ups, 5 reps – Weight vest on
    50kg Push press, 10 reps – Weight vest off
    Burpee to 10kg wallball, 15 reps – Weight vest off
    GHD sit ups, 20 reps – Weight vest off
    American Swings, 25 reps – Weight vest off
    TIME = 8.27min

    Stretch / Recovery

    *Handstand Wall runs extremely difficult. Need tuition on these!


  6. michelle said

    Lunchtime fun:

    Warm up: 1km easy run, mobility, pushups and squats

    WOD: 10 rounds for time of
    1 x hill sprint (approx 50m and *very* steep uneven terrain)
    10 x pushup
    20 x squat

    Time = 23:04

    I should have been able to do this in under 20min, but really lacked drive and motivation. It was a good workout though – I’ll give it another go in a couple of weeks.

  7. Bliss said

    Skipping, Kettlebell mobility drills – I really liked these Stef.

    Deadlift 3-3-3 @ 67.5, 85, 92.5kg – PB πŸ™‚
    1 x 15 reps @ 65kg

    as rx’d = 272 reps

  8. The Cell said


    Warm up: Skipping, KB mobility drills, shoulder mobility

    Strength: Deadlift
    3-3-3 @ 85-90-95kg – felt good
    1 x 15 @ 70kg – too light

    WOD as Rx’d

    315 reps total

    This was super fun πŸ™‚ I didn’t even mind the burpees!

    Awesome work on the deadlift, Bliss!

  9. The Cell said

    Today’s WOD with the lunchtime crew. (Love training with the groups! Might have to join up!!)

    3-3-3 reps
    1 x 15 x 105kgs

    As Rx’d
    Think it was 261 reps.

    Awesome work by Jase Riseley and Anth. Some big Tabata numbers there. I reckon I went as fast as I possibly could, with zero rest, apart from the 10 sec rest period’s, and there’s no way I’d catch your scores. Great stuff!!

    Jase πŸ™‚

  10. Rhys said


    WOD As Rx’d
    325 Reps
    A few burpees were kinda sloppy but full range.

  11. Jane said

    AM – bikram yoga class – 1st class in about 3 mths and boy did my body need it, plan to go every week until the 1/2 to help stretch out all the tight bits I have

    PM – 15min run TT for distance, 3.41km average 4.28p/km was pleased with this as had downhill on way out and uphill on way back and managed to run about 4mtrs more on the way back so really worked the hill πŸ™‚

    Back to physio tomorrow to see if I can get my piriformis sorted out they are really not happy

  12. Anthony said

    Hey thanks for the props Jase. I must say my score is a little bit higher than normal as I only used my good arm. left shoulder still quite sore which meant no slowing down on the reps of the left side. I really enjoyed the KB warm up and the WOD today.
    No more training now before grading on Saturday. can’t wait, should be mint fun as long as shoulder plays along.

    60kg – 70kg – 80kg PB πŸ™‚
    15@ 60kg felt ok – form not the best yet. need lots more practice to get back in right positioning each lift.

    WOD As Rx’d
    329 Reps

    Anth πŸ™‚

  13. Luke FJ said

    Just did a work out at home today

    Strength – work up to a 1RM power clean 105kg (PB)

    WOD – 150 push ups with 10 squats each time i stopped.

Sorry, the comment form is closed at this time.