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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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Friday 04 June 2010

Posted by The Coach on June 3rd, 2010

5 rounds for time of:
24kg Kettlebell Snatch, 25 reps
21″ Box Jump, 25 reps
Row, 500m

Post time to comments


10 Responses to “Friday 04 June 2010”

  1. gus said

    when did you guys sign bella on as coach?

  2. Pete Yeates said

    WU = Row 500m, Mobility, some squats, lunges, jump squats, Bear crawls, KB snatch practice.

    WOD scaled to 20kg’s = 22:43

  3. The Cell said

    Warm up:
    Mobility drills / skipping / specific movement warming

    10 muscle ups (unbroken)
    25 wall ball (10kg) 10ft (unbroken)
    100 double unders (broken)
    2 rope ascents (unbroken)
    10 x Deadlift (140kg) (broken)
    3 x (5 x HSPU + 12 GHD sit ups) (sit ups unbroken)
    2 x rope ascents (unbroken)
    400m sandbag run (25kg)
    50 push ups (broken)
    400m run
    50 sit ups (unbroken)
    1000m Row
    Stef = 24.42min
    Adam. P = 30.00min

    4 x 5 GHD raises

    3 x (5 x 20kg weighted bar dips + 3 x 20kg weighted strict pull ups)



  4. Bliss said

    Stef…I love your workouts!

  5. Glen Lewis said

    I didn’t see the dog in the picture, so when I your comments Gus, i started wandering why you were calling Stef beautiful in a non-manly way 🙂

    And then I saw the dog.

  6. Andrew said

    cool photo

    WU – 500m row, 2 x 10 squat, 2 x 10 lunges, 2 x 10 jump squat, 2 x 10m bear crawl, 2 x 10,m reverse bear crawl (you get some f*cked up bears in cockburn..) all interspersed with mobility. KB snatch with 12kg Kb

    WOD – as rx’ed 24:20. as usual box jumps were what slowed me down unlike pete who can do 25 in less time than it takes me to do 10…

  7. Will F said

    WU: Mobility Drills Between – 500m Row, 2×15 Squats, 2×10 Lunges, 2×10 Jump Squat, 2x10m Bear Crawl, 2x10m Reverse Bear Crawl

    5 rounds for time of:
    16kg Kettlebell Snatch, 25 reps
    21″ Box Jump (Step-Up), 25 reps
    Row, 500m

    This WOD burnt, still recovering from Wednesday, hence the StepUp’s 😦

  8. Jase said

    Feel the burn baby!! 😉

  9. Glen Lewis said

    WU: Mobility Drills Between –
    * 500m Row
    * 2×15 Squats
    * 2×10 Lunges
    * 2×10 Jump Squat
    * 2x10m Bear Crawl
    * 2x10m Something that might have resembled a drunken Reverse Bear Crawl.

    5 rounds for time of:
    * 12kg Kettlebell Snatch, 25 reps
    * 21″ Box Jump (Step-Up), 25 reps
    * Row, 500m

    Didn’t go silly on the KB weight (was going to do 16-18kg KB) as my legs were still pretty tender from Wednesday’s “Squat wod” and I hadn’t done a lot of KB snatches – took Steves 12kg suggestion and I managed to get through without much rest at all – so it felt a hell of a lot more successful than Wednesdays session.

    Except for the bit towards the end when I was trying for a 1:40/500m row to catch up (unsuccessfully by 8 seconds) with Elliot. Going to *really* regret that tomorrow morning – but thats what weekends are for 🙂


  10. The Cell said

    Good job Glen. Wise move to drop weight and go through the WOD with less rest. Really ups the power output and intensity.

    Now kick back, chill out and spend the weekend recovering. Back for more next week! 😉


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