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.



  • © 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



Wednesday 22 September 2010

Posted by The Coach on September 21st, 2010

“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 10kg ball

Post time to comments

Advertisements

9 Responses to “Wednesday 22 September 2010”

  1. graeme said

    good morning all from sin city !!!
    just about to jump in a helicopter and go out to the grand canyon
    tick that off the bucket list …. see if i can handstand there !!

  2. andrew said

    WU – 800m run, mobility, 3 rds of 15 x 16kg kb swings, 10 x squats, 5 x push ups

    WOD – 5rft of 400m run, 30 x big tyre on plates jumps, 30 x 10kg wallballs

    29:01

    my running is the limiting factor – 1st 2 rds were ok and then it was just a shuffle 😦

    and a lickfest with bella to round it all off 🙂

  3. Pete Yeates said

    WU = Some running, KB swings, Squats, Push-ups.

    WOD as Rx’d = 27:02

    Longer the better, that was lots of fun. 🙂

  4. Damon said

    3 rounds
    25kg sandbag carry 15 stories up and down emergency stairwell
    20 kb swings at 20 kg
    Then
    100×45 kg one arm DB rows (50 each hand)

    Building up conditioning after fractured bone in hand been restricting training over past month.

    Have time off working for a period and will devote time to serious training, conditioning, sleep, family, yoga, study. Will be in Perth for a period of this time in December and look forward to some Cell conditioning while I’m there.

    Will start posting training and following The Cell WOD where possible.

  5. Rhys said

    Good to be back…
    It’s character building 🙂

    WOD as Rx’d
    24.06

    Not exactly easy. Dan are you going to do this one in maybe 14 minutes flat or something? Or maybe set some more records insted.

  6. Jase said

    Great to have you back posting Damo and great to have you back on deck too Rhys (pardon the pun).

    Kelly’s a very tough WOD, not heavy, not as long as some, but just tough. Character building definitely.

    Andrew, maybe you should keep the lickfest with Bella to just her licking you. Don’t want the RSPCA on our door step! 😛

    Jase 🙂

  7. The Cell said

    Great to have you posting brother!

    Well done to Rhys for holding on to time of the day today! Solid time my friend! A few in the afternoon crew attempted to rattle your cage, some came close but no cigar!

    Well done again!

    SS

  8. Biljana said

    WOD – Scaled “Kelly” 5 rft of:
    400m run
    15 step ups 18″
    15 Wall Ball @ 5kg

    21:24 min

    Really happy with my runs tonight…even if I look and sound like a ticking time bomb when I run! LOL!! Gotta love my metronome! 😀

  9. michelle said

    Warm up: 40cal airdyne, squats and pushups

    WOD: 5 rounds for time
    30cal Airdyne
    30 x 24″ step up (rounds 1 and 2 only)
    30 x birthing sit ups (rounds 3 to 5)
    30 x 5kg Wall Ball to target above 2nd bar

    Time = 25:something

    I’ve pulled a muscle in my back which has been limiting my movement significatly.

    I was happy with the wall balls today – could get a reasonable rhythm which I sometimes struggle with when hitting the higher target.

Sorry, the comment form is closed at this time.