The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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 www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Saturday 31 July 2010

Posted by The Coach on July 30th, 2010

Strength
Deadlift
1 x 5 reps

Post load to comments

WOD
As many rounds as possible in 15 minutes of:
16kg Double Kettlebell Walking Lunge, 20 steps (KB’s in the Rack)
15ft Rope Climb, 1 ascent
Kettlebell Push Up, 10 reps (hands on bell of KB)

Post rounds to comments

Advertisements

11 Responses to “Saturday 31 July 2010”

  1. Jason R said

    Warm up:
    1000m Row
    Cell Kettle Bell Complex
    Mobility

    Strength:
    5 x 5 Push Press
    40kgs – 50kgs – 60kgs – 70kgs – 80kgs

    WOD:
    50, 40, 30, 20, 10
    Russian Swings 16kg Kettle Bell
    Push-ups
    Sit-ups with 16kg Kettle Bell

    Time = 9:00 mins

  2. Biljana said

    Hey Graeme – awesome job getting rope climbs today – Bloody Fantastic mate!!

    1×5 @80kg Deadlift

    WOD –

    AMRAP 15 mins of
    10kg Double KB front squats x 20 reps
    5 scaled rope climbs
    10 KB Pushups

    6 rounds + 11 Double KB front squats πŸ™‚

  3. Travis said

    Strength
    Deadlift
    Warmup sets 3×3 @ 60,80,100
    1×5 @ 120 (PB)

    WOD as Rx’d = 6 rounds

  4. graeme said

    thanks B, you wont wipe the smile off my face, first rope climbs ever
    all you crossfitters will understand !

  5. The Cell said

    Great effort today Batty!!! Onward and upward mate.

    Jase πŸ™‚

  6. The Cell said

    Jase and Stef
    For time:
    5 weeks of programming
    Time: 2hrs
    New PB! and some totally awesome WOD’s coming up. Be prepared to become Firebreathers! πŸ™‚

  7. michelle said

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

    Strength: Deadlift
    1 x 5 @ 70kg (keeping it light for my back)

    WOD as Rx’d

    4 rounds, 20 lunges, 1 rope climb and 9 pushups

    Yay, Graeme – how much fun are rope climbs?

    Looking forward to seeing some of these awesome WODs coming up πŸ™‚

    Good luck in the Painathlon tomorrow, Stef and Steve!!

  8. stef said

    Absolutely! And get geared up for an epic signature session to add to our humble collection of 2!

    πŸ™‚

    SS

  9. The Cell said

    Damn straight! A new Cell signature WOD to join the Cell KB Complex and Escape From The Cell! So excited about this WOD I was going to do it tonight. Then I woke up to myself and realised I don’t want to die just yet! πŸ˜› hahahahaha

    Jase πŸ™‚

  10. Biljana said

    Bring it!! πŸ™‚

  11. Tracy Lydiatt said

    My WOD today was 6hrs of biking around the city of Baltimore with my old roommate Geoff who I lived with in Sweden. My quads still hurt but it was a wicked day and am proud I could keep up with him – he’s a bike nut!

Sorry, the comment form is closed at this time.