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

Thursday 30 September 2010

Posted by The Coach on September 29th, 2010

Overhead Squat
5-5-5 reps
1 x 15 x 60% 5RM

Post loads to comments

5 rounds for time of:
12lb sledgehammer strikes, 20 reps
1 x 32kg Kettlebell 
Farmer’s Carry, 100m

Post time to comments

A big thank you to several people who made it possible for us to construct our mezzanine floor on Sunday.
– Cell Member, Jase Riseley for supplying the flooring
Vikal Boats for supplying the timber beams and fixings
– Jase’s dad, Peter, for supplying his construction knowledge and experience as well as much of the labour and the sourcing of materials from Vikal.

Thank you!


9 Responses to “Thursday 30 September 2010”

  1. Storm said

    2.7km Run = 13.40
    Had to stop once when it started to rain (In Darwin that means heavy) to hide my IPOD under my arm 3 minutes in. I looked like a drowned rat a the end but running in that weather was absolutely glorious and I was happy with my time.

    Warm Up
    2 Rounds of 6-GHD situps, ring dips, pistols.

    5 x 5 Clean

    8min AMRAP
    30kg Push Press x 10
    16kg KB American Swing x 10
    Box Jumps x 10

    4 Rounds + 10 + 10 – nearly 5 rounds just didnt get there, had to break up my push press into 5’s so they remained pretty, dropped the weight from 35kg as my left tricep is still giving me a bit of grief.

    S x

  2. Monica said

    Overhead Squat
    5-5-5 reps
    25-27.5-30 (PB for 5 reps)
    1 x 15 x 60% 5RM

    5 rounds for time of:
    12lb sledgehammer strikes, 20 reps
    1 x 32kg Kettlebell 
Farmer’s Carry, 100m

    8kg sledgehammer strikes, 20 reps
    1x 20 32kg Kettlebell 
Farmer’s Carry, 100m

    Time= 6:47
    REally liked this WOD hadn’t used the sledgehammers before, they were fun.
    Disappointed when I finished to realise as required for a girl was 254kg and wish I pushed myself that bit more looking back.
    20 was still the heaviest I’ve done for a farmers carry so looking forward to doing it next time as required.

    Thanks Kate, another fun morning.

  3. The Cell said

    Hello everybody! No body posting their times and movements today? Are we all a little sore and tired from yesterday? There is some HARDEN THE F**K UP MEDICINE IN THE FIRST AID CABINET! You can all go in there take some, please help yourself.

    Thanking you kindly…



  4. Lisa said

    Overhead Squat
    5-5-5 reps
    25×27.5x30kg PB 🙂
    1 x 15 x 60% 5RM

    5 rounds for time of:
    8lb sledgehammer strikes, 20 reps
    1 x 24kg Kettlebell 
Farmer’s Carry, 100m

    5.39 minutes

    I was really happy with my overall focus today. I had a really crap email about an hour before I was due to train and it put me in a very bad mood. Rather than give in I went to The Cell and immediately I was surrounded by amazing people (thanks everyone) – I love our community!!

    I got a PB in the OHS, smashed the WOD Rxd and managed my first ever unassisted pull up!! Woo hoo 🙂

  5. Storm said

    Woohoo Lisa Congrats on the Pullup
    Soon it will be two and before you know it 10…:)


  6. Biljana said

    Warm Up – 1000m Row, Monility, 1 x CFWU

    OHS 5-5-5 @ 20/25/30kg PB 🙂
    1×15 @ 20kg

    then WOD as Rx’d (ladies – 8lb Sledge & 24kg KB)
    5.54 mins

    This was a really fun WOD – especially following yesterdays slogger. Had the pleasure of seeing Lisa’s first unassisted Pull Ups tonight and chasing her through the WOD – she absolutley tore it up!! Fastest time of the day when I left tonight!! Woo Hoo Lisa!

  7. Nicole Quirk said

    Great work with the unassisted pullups Lisa 🙂

    Love the pic of the day !!!

  8. Bliss said

    Lisa…you are a super star!!! Well done. 🙂

  9. Bliss said

    Overhead Squat
    27.5-35-42.5 reps PB
    1 x 15 x 25kg

    5 rounds for time of:
    12lb sledgehammer strikes, 20 reps
    1 x 32kg Kettlebell 
Farmer’s Carry, 100m – walk all the way… 🙂

    7.13min too long!

Sorry, the comment form is closed at this time.