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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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Monday 30 August 2010

Posted by The Coach on August 29th, 2010


With a 25kg Sandbag perform 5 rounds for time of:
200m Sandbag Carry
15 Sand Bag Get Ups
10 Sandbag Burpee Cleans
5 Sandbag Thrusters

Post time to comments


13 Responses to “Monday 30 August 2010”

  1. Nicole Quirk said

    Awww… check out those paws and her ears and that squishy little puppy face….. She’s the cutest pup I’ve ever seen.. . . Cory I’ve got a big backyard with lots of running space if you ever need puppy sitting 🙂

  2. The Cell said

    Shes mine, I have dibs on her Nicole, sorry! And don’t even think about it Carole with an E! You are dreaming girl!



  3. Corey said

    Yea Nicole she gets BIGGER and BIGGER every single day and already gets in the play fights with the big dogs… She goes everywhere with me including Coral Bay in november, but dw if she ever needs a place to stay, I know where to look 😛

  4. The Cell said

    Awesome work by all the morning crew today! Very happy with all performances.



  5. Pete Yeates said

    WU = Mobility, Row 500m, CFWU x 2

    WOD scaled to 15kg sandbag = 25:59

  6. graeme said

    pete, well done on the run, most impressive !

  7. Steve said

    Isnt that the same kettlebell Stef used in the inmate WOD on Friday?
    Either that or he is on more drugs than Dan…

  8. Ash said

    WU = Mobility, Row 500m, CFWU x 2

    WOD as RX’d: 30:16

    Was still feeling the effects of Saturday, but as always a great workout with the midday crew!

  9. The Cell said

    It is an extremely rare occasion that I am left speechless Steve and do not know what to say…



  10. Steve said

    You do not need to say anything Stef, continuously crushing me in workouts says enough…

    AM WOD @ Jacobs Ladder
    With a 30lb vest;
    5 rounds of 1/2 ladder + 10 kb swings(24kg)
    then 5 rounds of 1/3 ladder + 10 kb swings
    Focus on max effort for each round (ie flatout)

    PM WOD @ The Cell

    100 x kb swing (32kg), every 60secs do 5 burpees
    3-5 min rest
    100 x toes 2 bar, every 60secs do 5 burpees

    Swings were tough, toes 2 bar gave tough a new meaning and took about twice as long as the swings.
    Always good training with the greats…

  11. graeme said

    that was a nice little challenge tonight, especially after saturday
    20kg Sandbag 5 RFT
    200m Sandbag Carry
    15 Sand Bag Get Ups
    10 Sandbag Burpee Cleans
    5 Sandbag Thrusters
    Time 30:something !

    michelle and pete you guys are really tough to keep up with !
    well done all

  12. The Cell said

    Warm up:
    1600m run
    mobility drills
    Day 1 Gymnastics warm up
    5min airdyne
    Swing practice

    Then:100 x kb swing (32kg), every 60secs do 5 burpees
    TOTAL TIME = 4.55min
    3-5 min rest
    100 x toes 2 bar, every 60secs do 5 burpees
    TOTAL TIME = 10.58min

    I concur with Steve, a pleasure training with some of the greats and T2B was ridiculous, feel fine now, I await tomorrow though… 😦

    Thanks boys for a good session!


  13. The Cell said

    I have to comment on Juniors effort in this WOD. Last round, he finished the 5 x Thrusters, was totally knackered, but then kept going doing burpee cleans. As he was furiously working away, I asked him, “What are you doing mate?” His reply, “I forgot to do them earlier.” He went on to knock out his 10 reps before calling time.

    That is PRECISELY the level of commitment and integrity we are after at The Cell. Who would have known if Junior hadn’t of done the reps. HE would have! Who would he have cheated? HIMSELF! But he has the commitment and integrity to say, fck that, let’s get it done, then walk away with his head held high. Great stuff mate.

    It’s not the best athletes that inspire me. It’s the athletes that get in there and get the job done day in, day out without any fanfare or silly bullshit. They just do what needs to be done to make themselves better.

    Love it!

    Jase 🙂

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