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



Saturday 27 November 2010

Posted by The Coach on November 26th, 2010

Back Squat
5-5-5 reps
then
1 x 20 x 70% 5RM

Post loads to comments

As many rounds as possible in 15 minutes of:
25kg Sandbag Carry, 200m
Muscle Up, 7 reps

Post time to comments

Compare to 25/08/09

Pull Ups - A key movement in our programming

Advertisements

4 Responses to “Saturday 27 November 2010”

  1. Ben said

    Squats @ 80,90,100kg

    WOD Rx’d @ 5 rounds

    Good little workout guys

  2. Pete Yeates said

    Some Gymnastics play including – Bulgarian Ring Dips, L-Sit Pullups, Back Lever & Planche Progressions, 2 Minute Hover.

  3. Will F said

    Worked out with Nikki and Nick this morning.

    Warmup, 400 m run

    For time:
    (soft sand) 400m run, 10 burpees, 400m run, 20 pushups, 400m run, 30 squats, 400m run 40 sit-ups. – our distance might have been more like 300m (gestamate).
    Nikki – (hard sand) 15.18
    Nick – (hard sand) 15.20
    Will – 15.42

    Finisher
    Planks (same as Friday)

  4. Stef said

    Warm up:
    Day of olympic lifting
    skipping mobility

    Then:
    Short and sharp
    12-10-8-6-4-2 reps of:
    2 x 24kg kb clean and press
    Pull ups
    TIME = 6.0min

    SS

Sorry, the comment form is closed at this time.