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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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Thursday 09 September 2010

Posted by The Coach on September 8th, 2010

Overhead Squat
5-5-5 reps

1 x 15 reps
Use 60% 5RM


2 rounds for time of:
Push Up, 5 reps
Sprint 100m
Push Up, 10 reps
Sprint 100m
Push Up, 15 reps
Sprint 100m
Push Up, 20 reps
Sprint 100m

Post time to comments


15 Responses to “Thursday 09 September 2010”

  1. Storm said

    Awwwhhhhh can you feel the love from Bella

    S x

  2. The Cell said

    The number 1 TOP Dog is back on the main page!




  3. The Cell said

    Mmmm, the salty taste of sweat! 😉

  4. Ash said

    Did the WOD from the other day and mobility

    Warmup: 800m run, KB Swing practice (with dumbells)

    Push Press
    3-3-3 reps @ 40, 50, 55

    1 x 12 reps @ 35

    Have to clean every weight as there is nothing to rack the weight on…


    Tabata American Dumbell Swings, 20kg
    After the final 10 sec’s rest
    Perform as many Burpees as possible in 4 mins.

    67 swings
    40 Burpees

    total: 107

    Kinda sucked cause there were 2 other guys in the gym so i had to do the WOD first, then the strength portion. No skipping rope and i thought that i could probably do about as many burpees as i could of double unders.

  5. Travis said

    Overhead Squat
    3×5 @ 45,50,52.5kg PB (Dropped the bar on the 2nd rep first attempt, 2nd attempt was good)
    1×15 @ 40kg


    WOD as Rx’d
    = 7:05

  6. The Cell said

    Active recovery day:

    Dynamic mobility
    25min medium pace run including 3km beach / soft sand running
    Long stretch / mobility



  7. Bliss said


    Did you take a dog for your walk?

    Overhead Squat
    3 × 5 @ 25, 30, 37.5

    1 x 15 @ 25


    run sub 10 cal airdyne…oh joy!
    = 8.25

  8. Steve said

    Stef is telling lies…

    His “active recovery” consisted of Fran followed by heavy Grace.

    He only posted his warm up…

    That is why he is the greatest


  9. The Cell said

    With a 20kg barbell, 21-15- and 9 reps for time of:
    Turkish Get-ups, alternating arms
    Sots press
    Time: 14.15mins

    Tougher than I thought. With having to change hands every rep, the TGU’s were just plain inefficient.

    Jase 🙂

  10. The Cell said

    Ms Bomb: No doggy today…

    Steve: I love you! And did I mention you are mintox!! BAM!!! X2

    Jas: Sounds tough and I would like to try it as it is out of the norm!

    BAM! BAM!



  11. michelle said

    Warm up: Airdyne, mobility CFWU x 1

    Strength: Overhead Squat
    5-5-5 @ 30-35-35kg
    1 x 15 @ 20kg

    WOD: 10cal Airdyne in lieu of run

    Time = 9:36

    I felt really weak and sluggish today! My back has been playing up, with referred pain again, so no running today.

  12. Mandy said

    I really enjoy OHS – as much as a serve of ice cream and ice magic – WHOOO!

    5 – 30kg, 5 – 35kg, 5 – 40kg (felt great! PB)

    1 x 15 @ 25

    WOD r’xd
    = 6.00min

    Well done Lisa smashing out the push up on toes! 🙂

    Good luck with the WOD tomorrow

    Peace out.

  13. Get her Bella! 😉

    Warm up: 800m run, mobility CFWU x 1

    Strength: Overhead Squat
    5-5-5 @ 20-22.5-25kg – could have gone a bit heavier – next time
    1 x 15 @ 15kg

    WOD: (did most pushups on knees)

    Time = 7:35 (or something like that…)

    Great job today for everyone, especially the ladies doing the WOD as Rxd! 🙂 🙂 🙂

    Thanks for the cry Biljana! 😛

  14. Ash said

    Gym was busy again with no room for OHS!

    CFWU and 2k on spin bike
    Pull Up Kipping practice

    WOD on Treadmill: 7:18

  15. […] Compare to 9/9/10 […]

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