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

Tuesday 07 September 2010

Posted by The Coach on September 6th, 2010

Push Press
3-3-3 reps

1 x 12 reps
Use 60% 3RM


Tabata American Kettlebell Swings, 24kg
After the final 10 sec’s rest
Perform as many Double Unders as possible in 4 mins.

Post total reps for each to comments


14 Responses to “Tuesday 07 September 2010”

  1. michelle said

    Warm up: Skipping, mobility, CFWU x 2

    Strength: Push Press
    3-3-3 @ 30-37.5-45kg
    1 x 12 @ 30kg

    WOD as Rx’d

    Total reps = 244 (101 swings, 143 double unders)


  2. Enzo said

    ……..double unders……..

  3. Nicole Quirk said

    Warm up: Skipping, mobility, CFWU x 2

    Strength: Push Press
    3-3-3 @ 30-35-40kg
    1 x 12 @ 30kg

    WOD: 16kg kb = 10,10,10,8,10,8,9,9,=74
    Double unders = 106
    Total = 180

    Michelle… congratulations as R’xd and 244 reps…. insane result hun, my jaw dropped and my eyes sprung open when I read it 🙂

    Also the spring tidyness of reception desk and white board writting looks great guys:-)

    Great work with your double unders this morning Kell !!

  4. Luke F-J said

    WU – skipping and mobility

    Strength – Push press 3,3,3 @ 70kg,80kg,90kg(PB)
    1×12 @ 60kg

    Then – skip for half hour doing sit-ups and L-hangs for rest

  5. kate said

    Warm up
    Row 500m
    CFWU x 1
    Handstand practice

    3-3-3 @ 60, 65, 70kg

    This is a PB for me. After years of chronic back injuries I am (I’ll be honest) scared to go heavy on deadlifts. I am slowly trying to break this down and build up strength. Really really happy with this weight. Slowly, very slowly seeing improvements.

    1 x 15 @ 40kg

    I did yesterday’s WOD today
    6 RFT
    250m Row
    6 KB snatch right (16kg) (do 18kg KB exist? if I had one, would have used it, 20kg was just too heavy)
    6 KB snatch left
    10 Burpees

    Time = 16:05

    100 Double unders to finish


  6. Andrew said

    kate – i am sure 18kg kb’s exist but do they come in colours to match yr wrist straps? 🙂

  7. kate said

    If it doesn’t come in pink, I’m not using it!
    My new training motto 🙂

  8. The Cell said

    Warm up:
    skipping practice
    Mobility drills
    2 x CF warm up with GHD sit ups and head stand push ups (x10)

    3 x 5 @ 72.5kg

    3 x 3 @ 160kg (left hamstring was sore after yesterday’s WOD, so did npt want to push this here)

    Press + dead hang pull up combo
    3 x press (52.5kg) +
    1 x dead hang +
    3 x press +
    3 x dead hang +
    3 x press +
    5 x dead hang
    = 1 round
    3 rounds untimed

    Tabata American Kettlebell Swings, 24kg
    After the final 10 sec’s rest
    Perform as many Double Unders as possible in 4 mins.
    REPS = 88 Swings + 215 Double unders
    TOTAL = 303



    *Kate you are mintox!!!


  9. Rhys said

    G’day gang
    Back in two weeks… Kinda nervous

    Did todays WOD as Rx’d
    80kb swings
    100 double unders
    Still battling with those double unders, some days I’m ok other days not really.

    See you all soon hopefully 🙂

  10. The Cell said

    Good to hear from you Rhys! Look forward to having you back mate!

    You will be fine, it is us that should be worried, I bet you will be coming back firing!



  11. The Cell said

    Push Press
    65-77.5-87.5 (PB)

    As Rx’d
    KB Swings: 83 reps
    Dble Unders: 150
    Total: 233 reps

    Happy with this. Only trained once last week (but got 3 PB’s in that session!) and this is my first session this week. Hit a PB Push Press at 85kgs about 3 weeks ago and got this one without too much trouble. 90kgs is the next stop.

    Train hard & stay safe!
    Jase 🙂

  12. Storm said

    Kate I fully understand where you are comming from.

    But as you have in the past anything that is put in front of you, will be achieved.

    Your Mint

    S x

  13. Storm said

    Rhys we miss you

    You need to come home soon, at the very least to keep Stef honest with some of the gymnastics moves.


  14. Tracy said

    Warm up: Skipping, mobility, CFWU x 1

    Strength: Push Press
    3-3-3 @ 25-27.5-30kg
    1 x 12 @ 20kg

    WOD: 12kg kb = 87
    Double unders = 50
    Total = 137

Sorry, the comment form is closed at this time.