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

Wednesday 26 May 2010

Posted by The Coach on May 25th, 2010

For time:
60kg Over Head Squat, 12 reps
Pull Up, 21 reps
Run 2.4km
Pull Up, 21 reps
60kg Thruster, 12 reps

Post time to comments


18 Responses to “Wednesday 26 May 2010”

  1. Steve said

    I was wondering when this WOD would make an appearance… I was hoping it would be next week.
    Going for round 2 Stef???

  2. michelle said

    This WOD made me cry…….. tomorrow, it’s payback!!! 🙂

    P.S. No 2.7km run this time?

  3. dan said

    Hey Gang,

    I have been reading over some of the workout and PB’s that people have been achieving over the past few weeks. That is amazing stuff, good work to everyone.
    Stef I’m keep for the rowing marathon only if Steve is willing to put is mando butt on the line!! ( only joking oppo)hehe.

    ‘Cindy’ yesterday (35 degrees)
    As Rxd (with 14kg body armour)

    20 rounds.

    Look forward to seeing you all some time this year!!!


  4. Steve said

    Love your work Jacko….

    Hey I noticed something missing in your photo the other day;

    MP5 K….. Check
    8kg Kettlebell…. Check

    I assume they were on under your flight suit!

    Looking forward to catching up mate

  5. The Cell said

    HAHA! I love the banter! Hows F**K you and your 20 rounds with a 10000kgs of body armor on Dan, are you away working or conducting intense secret training??? Awesome round count on that mate! Steve, I think it was a 4kg KB…



  6. Mary-Anne said

    Warm up: 1000m row, 10 OHSquats x2, 10 situps x2, mobility

    15kg Over Head Squat, 12 reps
    Pull Up, 21 reps (BB)
    Run 2.4km (6 x 400m)
    Pull Up, 21 reps (BB)
    25kg Thruster, 12 reps (a rest at 7 – couldnt do in full succession)

    Time: 17.54mins

    Super happy to do some running – these legs are big for a reason haha.

  7. The Cell said

    DAN!!! I am paying you to conduct secret training and then come back and destroy everybody here! And are your push ups on your knees????



  8. Elle said

    Awesome sesh this morning everyone in the 6.30am class – Will you smashed it!

    Jase (aka “Zoolanda”) strutted his stuff on the Cell catwalk for Stef and I – we were very impressed 🙂 (where’s the camera when you need it?!)
    Stef is also considering a career change so can everyone please support him in his new speedo advetures 😉
    Woo hooooo!

    Have a fabulous day everyone 🙂


  9. Andrew said

    WU – 1km row, 2 rds x (10 x OHS, 10 x sit ups), mobility

    WOD – 12 x 14kg OHS, 21 x pull ups, run x 2.4km (6 x 400m), 21 pull ups, 12 x 45kg thrusters

    Time 17:19

    In hindsight I should/could have done the thrusters unbroken

  10. Pete Yeates said

    Warm-up = Row 1km, some OHS, situps, Burgener warmup.

    WOD scaled to 40kg = 13:46

    Finisher = Muscleups (strict) x 10 singles.

  11. Luke F-J said

    Finally got access to internet again, so i can start to post reguarly.

    Legs were really sore today and lower back feeling abit tender, so decided to do some strength training for my upper body and rest the legs.

    Bench press 3×5@95kg,100kg,100kg
    Press 3×5@60kg,60kg,65kg
    Pull-ups 3×5@20kg,25kg,25kg

  12. The Cell said

    Warm up:
    800m run / mobility drills / calisthenics

    20min Handstand practice including: Paralettes / L-sit practice / wall runs / tucks and l – sits to handstands.

    Back squats (bare foot)
    5 reps @ 40, 60, 80, 100kg
    2 x 4 @ 110kg
    1 x 1 @ 120kg
    1 x 7 @ 90kg

    Cindy with 11kg weight vest in 50 degree celcius heat 🙂
    5 pull ups
    10 push ups
    15 air squats
    TOTAL ROUNDS = 17 + 5 pull ups

    Stretch / foam roller

    * Dan you are an animal….


  13. Steve said

    Lighter day today after Jingle Jangles and back squats yesterday… Feeling that CNS fatigue-

    1000m row and mobility warm up
    Press= 3 x 3, 2 x 2
    2 x 60kg hang clean and press every 30 secs for 10 mins

    Will give weighted cindy a crack soon…. Setting the bar high Jacko!

  14. Will F said

    Warm-up = Row 1km, some OHS, situps, Burgener warmup.

    WOD scaled to 20kg = 15:19 – Could have gone heaver with the thrusters for sure. I got back onto the bar and though someone had swapped it to a 15!

    Then 10x handstand wall run’s…these things really seem to loosen my shoulder up 🙂

  15. gus said

    squat: 3x5x97.5 – these were tough
    press: 3x5x40 – left shoulder struggled a little as its weaker
    cleans: 3x5x57.5 – happy with these

  16. Rhys said

    That speedo’s at sea with a kettle bell and rifle idea is a good one… I’d do it but 1) they wouldn’t trust me with a fire arm and 2)Your not even allowed to remove your shirt at the gym… Damn E and D

    Stef mate hows those handstands coming along… Catching up to Rod? 🙂

    12 45kg OHS
    21 Pullups
    2.4k Row
    21 Pullups
    12 45kg Thrusters
    Time 13.36

    Then 5 easy pace rounds
    3 Muscle ups (un broken)
    25 situps

  17. michelle said

    Warm up: 1km row, mobility, 2 rounds of 10 x OHS plus 10 x situps

    WOD as Rx’d

    Time = 23:13

    OHS unbroken (woo hoo!), pull ups were broken down to a set of 6, then 2 to 3, the run was slow, second set of pull ups slow (down to singles at the end), and the thrusters were done as 6 sets of 2.

    Time’s nothing flash, but I would have made the 25min cut-off even with an extra 300m to run, so I’m happy with this. Battle won!!

  18. Tracy Lydiatt said

    Warm up: 1km row, mobility, 2 rounds of 10 x OHS plus 10 x situps

    12 20kg OHS
    21 Pullups – blue band
    2.4k Run – YESSSSS!
    21 Pullups
    12 20kg Thrusters
    Time 23.11

    Was so happy to do this workout with the run in the middle and finish strong. Best run of the year yet!

Sorry, the comment form is closed at this time.