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

Monday 12 April 2010

Posted by The Coach on April 11th, 2010

5 rounds for time of:
Run, 400m
Inverted Burpee + 2 Hand Stand Push Ups, 3 reps
24kg Kettlebell Swing, 20 reps

Post time to comments


11 Responses to “Monday 12 April 2010”

  1. michelle said

    Warm up: 1km row, mobility, CFWU

    WOD: 5 rounds of
    400m run
    3 x Inverted burpee (minus handstand) to pike pushup x 2
    16kg Russian KB Swing x 20

    Time = 18:38

  2. andrew said

    WU – 100m row, mobility, wall stretch thingies, CFWU x 2

    WOD – 5 RFT of 400m run, 3 x conventional burpee c/w 2 x pike PU’s each rep, 20 x 24kg KB russian swings

    time 16:40

  3. Pete Yeates said

    Warm-up = Dunamic mobility, Row 1k, CFWU x 2.

    WOD as Rx’d = 16:09

    Finisher = Muscleups x 8 – rest 10 breaths, x 2 – rest 10 breaths, x 1.

  4. Luke FJ said

    AM – 6km Run
    Didnt time this but it felt like a good pace, although ive been getting lower back pain when i run.Ive booked in to see a physio on wednesday so hopefully they can sort it out.

  5. The Cell said

    I love when you post Luke, it is F*****G exciting!!!

    That is mint! Make sure your physio is a good one, if you do not have one I have a couple I can recommend you go and see!



  6. The Cell said

    Warm up
    1000m row
    Mobility drills
    Squat therapy

    -90kg back squat, 5 reps
    -Alternating rounds between:
    Burpee to 24″ box jump, 10 reps & Inverted burpee to 1 x HSPU, 5 reps
    24kg Weighted sit up, 15 reps
    Double unders, 50 reps
    10 rounds for time
    TIme = 41:13min
    All sets and reps unbroken with the exception of set 2 and 10 of the double unders

    1min overhead sloshpipe hold +
    1min hover +
    1min wall squat hold +
    1min rest
    3 rounds

    Stretch / foam roller


  7. Will F said

    Warm up: 1km row, mobility, CFWU x2

    WOD: 5 rounds of
    400m run
    Inverted Burpee (with handstand) + 2 Pike Push Ups, 3 reps
    16kg Russian KB Swing x 20

    Time = 18:23

  8. Luke FJ said

    PM – Strict pull ups 10,9,8,7,6,5,4,3,2,1
    push ups 50,45,40,35,30,25,20,15,10,5
    Time = 19:31

    Cheers stef, not to sure what the physio is like but he is the one the works at the navy health care centre, hopefully will be good.

  9. Glen Lewis said

    Warm up – 1km row, mobility, CFWU x 2

    WOD: 5 rounds of
    * 400m run
    * (conventional burpee + 2 pike push ups) x 3
    * 16kg Russian KB Swing x 20

    Time = 25:48

    Comments: Still a bit sore from Saturdays grading. Haven’t done a conventional burpee before, never mind an inverted one. Hadn’t done pike push ups before – so it was a bit of a learning experience and i found them very tough. Never did I think I would use the kb swing and the run as my “rest” time, but I did today.

  10. Jeff L said

    Warm up – 1000m, CFWU x 2

    WOD: 5 rnds

    400m run
    3 x burpee with two push ups
    20 x 16kg Russian KB swing.


  11. Jane said

    Catching up on posting!!

    AM – 5km run 21.37 fastest time this year, very happy, especially after long weekend with very little sleep

    PM – thrusters & dips 21/15/9 29kg thrusters and used rings with small orange band for dips – completed this in 6mins

Sorry, the comment form is closed at this time.