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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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Tuesday 13 April 2010

Posted by The Coach on April 12th, 2010

1 x 3 reps
Work up to your 3 rep max

Post load to comments

5 rounds for time of:
24kg Kettlebell Snatch, 20 reps
Double Under, 20 reps

Post time to comments


19 Responses to “Tuesday 13 April 2010”

  1. The Cell said

    If that does not bring a tear to your eye, then something is potentially wrong with you…



  2. The Cell said

    Damn, watched it. No tear. Yep, there’s something wrong with me. But I guess you all knew that! 😉


  3. Elle said

    Awwwww Stef is this the Rocky scene you were talking about today?

    YOU ARE HILARIOUS!! awwwwww…. sorry it didn’t make me shed a tear, but Stallone had me at “…you were the angel….”

    Poetic…. 😉

    hahaha just teasing…I get it! Honest!


  4. The Cell said

    Big congratulations to Rosa and Nadia yesterday executing yesterday’s WOD As Rx’d! Huge efforts! And Rosa now cranking out pull ups with no band! Keep up the hard work ladies! You are setting an example for others! Very impressed!



  5. Pete Yeates said

    Warm-up = Dynamic mobility.

    Back Squat x 5 @ 15, 45, 65, 75, 85kg
    Clean with Sots Press x 5 @ 25, 30, 35kg
    Handstand Wall runs x 30, 30, 30.

  6. Luke FJ said

    AM – 5km row
    Time = 19:08
    Found this abit boring so glad to get through it.

  7. andrew said

    WU – 500m row, mobility, KB complex with 10kg KB

    Strength – Press 3 x 70kg (PB)

    WOD – 24kg KB snatch x 20, skips x 60. 08:01

  8. Adam Piller said

    presses were crap!

    wod as rxd 6.11mins

    good work all!!

  9. Tracy said

    WU – 500m row
    KB complex with 6kg KB

    Strength – Press 3 x 32.5kg (PB – YEAH!)

    WOD – 10kg KB snatch x 20
    skips x 60

    Time: 7:36 min

  10. Pete Yeates said

    mmm, Sectionals fun.

  11. The Cell said

    Warm up
    KB Mobility drill x 1 round
    Mobility drills

    Sled pulls – backwards and forward drag
    90-110-120-125-130-135kg (every second pull was forward, alternating between this and backwards)+
    50kg Power Clean, 10 reps (continuous and fast) +
    3mins recovery and rest
    OBJECTIVE: to move fast with heavy weight then immediately complete mid range weight power clean with unbroken fast repetitions, recover to execute with speed again.

    10kg Weight vest on
    120kg Deadlift, 7 reps
    10kg Wall ball, 12 reps
    5 rounds for time
    TIME = 8.27min

    12 single leg pistol squats every 1.30min
    5 rounds

    stretch / recover


  12. Steve said

    Gday to everyone at the Cell…

    Hope all is well in Perth. I am living it up in sunny melbourne for the next 7 weeks but I will try and get to the regionals to cheer on Michelle and superman.

    AM WOD 10 burpee pull ups
    100m run
    10 burpee wall jumps(6ft wall)
    100m run
    10 burpee box jumps (24in)
    100m run

    3RFT = 16:39

    Am going to checkout Crossfit Victoria tonight. Should be fun!

  13. Bliss said

    Congratulations Rosa and Nadia! Nice Work…

    Well done Trace on the PB for your press 🙂

    I’m going to try and visit two of the affiliates in Adelaide this week. Should be a fun and interesting experience. I don’t think they are going to measure up to The Cell though. 🙂

    Have fun!

  14. Luke FJ said

    PM – Deadlifts 15,10,5,5,10,15@110kg
    Lunges 20,20,20,20,20,20
    2mins rest
    Sumo deadlift high pulls 15,10,5,5,10,15@40kg
    dips 10,10,10,10,10,10
    2mins rest
    Front squats 15,10,5,5,10,15@60kg
    box jumps 10,10,10,10,10,10
    2mins rest
    DB press 15,10,5,5,10,15@15kg
    pull ups 5,5,5,5,5,5

  15. The Cell said

    Steve and Luke great training! Luke when you are in next I want you to clarify the structure of that workout! just curious about a couple of points…



  16. gus said

    ol’ gussy one arm all up in the house:

    ingle arm kb press 1×3 @ 24 kg (pb i think)

    20 x 16kg kb snatch (right arm only)
    60 x single skips
    x 5 rounds

    forgot to write down time.

  17. Rhys said

    Haha Gussy one arm, check out his arm.

    Press 65kg New 3RM:)
    Wod as Rx’d
    3 days.. 10:32 good ole double unders

  18. Travis said

    500m row
    Skipping/DU practise
    KB complex with 5kg KB

    Press 3 x 25,30,35,40,45kg

    5 rounds for time:
    12kg KB snatch x 20
    20 double unders

    Time = 11:45

    First WOD at The Cell tonight!

  19. Jane said

    AM – squad swim – not bad considering arms tired & legs feeling the effects of the last few days WODs

    PM – 5 x 500m row 400m run – as always the rows were tough completed this in 22mins 5secs

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