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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 06 August 2010

Posted by The Coach on August 5th, 2010

Overhead Squat
5-5-5-5-5 reps
then 1 x 15 reps

Post loads to comments


As many rounds as possible in 10 minutes of:
Pull Up, 3 reps
Push Up, 7 reps
Squat, 12 reps

Post rounds to comments

18 Responses to “Friday 06 August 2010”

  1. Nicole Quirk said

    Sweeeet πŸ™‚ Im feeling some love for this WOD…. It’s simple and will get to work hard. Just what I feel like doing, bring on the morning I say πŸ™‚

  2. Storm said

    AAAWWWWHHH beautiful Bella.

  3. Storm said

    Oh and Bella said,

    “Just becuase I will not be down at The Cell for about three weeks does not mean I will not be watching you”.

  4. The Cell said

    We all love you Bella, and keep posting Will F! Good work brother!


  5. dan said

    Just wanted to say hi!

    2 weeks left…..

    Yesterday we had a Tuff Bloke comp on the ship I’m on. There was about 30 blokes in the 40 degree heat busting out a solid session, you would Dominate this one Stef:

    20 x pull ups
    30 x walking push ups
    30 x burpes
    50 x military sit ups
    30 x 30kg push press
    30 x 20inch box jumps
    20 x Toe to Bar
    10 x 25m sprints
    30 x 10kg standard w.ball
    1 x heavy mat +20kg plate rope drag 30m
    Thanks to all the good coaching @ the cell I won the event in 11:06.

    WOD ‘Angie’
    100 x Pull ups/push ups/situps/squats
    time: 14:25 new PB by 1:30min

    I hope everyone is really good, and give my wife Elle some extra Burpes if she is late in the morning!! haha


  6. andrew said

    WU – 800m run, CFWU. mobility

    OHS – 5 x 25/30/35/35/35kg 15 x 25kg

    WOD – as rx’ed 15 rds 3 pull ups, 4 push ups

    Apparently when i did this for me fundamentals I got 12 rds with purple band, push ups on knees (oh dear!!) so quite some improvement in 16 mths

    I was keeping up with pete until jason commented on this and then pete engaged the afterburner and I lost him

  7. michelle said

    warm up: 1km row, CFWU x 1, mobility

    Strength: Overhead Squat
    5-5-5-5-5 @ 37.5kg
    1 x 15 @ 32.5kg

    WOD: Used the red band for pull ups, but did these strictly dead hang to try and build more strength

    11 rounds + pull ups + push ups

    Congrats on winning the tough bloke comp, Dan!

  8. michelle said

    And to finish off I did 50 x 16kg American KB Swings unbroken (a requirement for the level III grading – at least I now know I can do one thing on the list!).

  9. monica said

    Hi 5:30am crew, my apologies for not making it this morning. Having some problems with my neck and right shoulder. Been to Chiro and it does loosen up by the end of the day slightly but this morning just couldn’t turn it so gave it a miss. I am spewing….like you Andrew I wanted to compare the WOD to my fundamentals and see how much I have improved. BUGGER!
    Have a great weekend everyone!

  10. Pete Yeates said

    WU= Run 800m, CFWU, Mobility.

    OHS 5,5,5,5,5, 15 @ 40, 40, 45, 45, 45, 35kg

    WOD as Rx’d = 18+3+7+4
    Dan, awesome work.

  11. Travis said

    Overhead Squat
    5×5 @ 30,35,40,45,50kg PB
    1×15 @ 35kg

    As many rounds as possible in 10 minutes of:
    Pull Up, 3 reps
    Push Up, 7 reps
    Squat, 12 reps

    = 14 rds + 3 Pullups

  12. The Cell said

    Awesome work by all today on that MINI CINDY! Great work capacity! It is only going to get better! And a mention to Michael. W who did it as prescribed with a whopping 22 rounds ++! Champion efforts!

    Warm up: (Trained with Jas today)
    Mobility drills
    OHS / Pull ups (butterfly practice) / Press / Ring work

    5 rounds for time of:
    Muscle ups, 5 reps
    52.5kg OHS, 10 reps
    T2B, 15 reps
    GHD sit ups, 20 reps
    TIME = 26.26min


    *First session back since painathalon, perhaps should of chosen a more appropriate WOD! πŸ™‚ Enjoyed it though and was happy with time, could definitely feel I was not at my peak today, but that is fine, will come back and enjoyed moving again. You notice these things when you pay close attention to your mind and body, my mind felt quite strong and fairly focused today, but the body not so. Post work out a very short few min head ache came on, and that sensation of ears blocked. The pace I was moving at would under “normal” circumstances not invoke such feelings. Usually I would get that smashing the ladder super hard or working at a far higher work rate. Good teachings today…

    Thanks Jas


  13. The Cell said

    5 rounds for time of:
    Muscle ups, 5 reps
    52.5kg OHS, 10 reps
    T2B, 15 reps
    GHD sit ups, 20 reps
    TIME = 26.59min

    Unlike Stef, I was at my current peak doing this one πŸ˜›

    Jase πŸ™‚

  14. The Cell said

    How dare you mock me!!!




  15. graeme said

    stef, is tomorrows WOD a direct result of you being mocked
    remind me not to mock you every again !

  16. graeme said

    ever again

  17. Jase said

    Not mocking you brother. Just pointing out I was at my peak and you still beat me by 30 secs!!

    Batty, I wasn’t mocking Stef on this occasion, however do it most days! Hahahaha. Seriously though, programming was done a while ago πŸ™‚

  18. Tereena said

    Nice one Dan. Sounds like you are kickin some butt out there. Looking forward to your return so you guys can have the super hero games thingo. Storm is this a goer?? And I hope you guys let us mere mortals know when this is happening cause it will be an event not to miss!!!

    Thanks for the referral on to Gary Russo ( Stef and Graeme ), I managed to get a cancellation with him today and I can move a bit better already. I will probably be out for a week or so, but only muscle strain it looks like so all good.

    Enjoy the WOD tomorrow guys, it looks like a grinder.

    Anth πŸ™‚

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