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.

  • ยฉ The Cell - Real Fitness and, 2010. Unauthorized use and/or duplication of this material without express and written permission from this blogโ€™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

Wednesday 01 December 2010

Posted by The Coach on November 30th, 2010

5 rounds for time of:
25kg Sandbag Carry, 200m
12lb Sledgehammer Strikes, 50 reps
182kg Tyre Flips, 5 reps
32kg Kettlebell 1-Hand Farmers Carry, 100m

Post time to comments

Compare to 26/10/2010

A couple of The Cell originals, Damon & Rod


12 Responses to “Wednesday 01 December 2010”

  1. Andrew said

    WU – 400m run, 2 x CFWU, mobility

    WOD 5 rft of 200m x 25 kg sandbag carry, 50 x 12 lb sledge strikes, 5 x 188kg tyre flips, 100m x 32kg kb farmers walk


    last time 23:57 so improved by 11% …but still not enough to beat my nemesis johno and his offsider peter g…

    good effort by all

  2. Mary-Anne said

    Warm Up
    400m run, 2 x CFWU, mobility

    WOD 5 RFT, completed as prescribed for Ladies. (wahoo)
    200m x 15kg sandbag carry
    50 x 8lb sledgehammer strikes
    5 x tyre flips (Will, what weight were we turning??)
    100m x 24kg KB 1 x arm farmer carry

    Time = 24:18

  3. Pete Yeates said

    WU = 400m run, 2 x CFWU, mobility

    WOD 5 RFT
    200m x 25kg sandbag carry
    50 x 12lb sledgehammer strikes
    5 x tyre flips 180kg
    100m x 32kg KB 1 x arm farmer carry

    Time = 25:29

  4. Laila said

    4.5km run, 40 push ups + 40 inclined situps in 2 reps
    Forgot to start my stopwatch (*smashes palm on forehead* DOH!) – no time recorded. Beautiful, cool change at Cott this morning!

  5. Ash said

    WOD as Rx’d
    Time: 21:18
    Time 5 weeks ago: 26:41

    So 5:23 quicker, stoked with that!

  6. Will F said

    WU = 400m run, 2 x CFWU, mobility

    EPIC WOD today!

    Another great photo finish…

    WOD 5 RFT
    200m x 20kg sandbag carry
    50 x 12lb sledgehammer strikes
    5 x tyre flips 88kg
    100m x 20kg KB 1 x arm farmer carry

    Time = 21:05 (Same time as Mark).

  7. The Cell said

    Played around with Snatches today (okay laugh now and get it outta your system Elle ๐Ÿ˜› )

    Did a bunch of doubles @ 40kg, 50kg, 60kg then some singles @ 70kg. Felt crap. Overthought them after the Oly Cert on the weekend.

    Steve asked me what my 1RM OHS was and I couldn’t say as I haven’t really tested it. Not in the last couple of years anyway. I figured about 90kg. Had a crack and called it a day at 100kg. Happy with that.

    Jase ๐Ÿ™‚

  8. Storm said

    I forgot to post this last night but today is a good as any.

    A big Hooray for Michael Fiso getting his first unassisted pullups.
    Apparently it happened last week at home but I observed them while he was warming up last night.

    Your Mint Mike Bam Da Bam.

    S x

  9. michelle said

    Warm up: 400m row, mobility, CFWU x 2

    WOD as Rx’d (with 178kg tyre)

    Time = 25:42

    Did this one in Oct in 20:05 with the 88kg tyre, so somewhat slower but I was happy overall – that 178kg tyre was damn heavy!!

    Awesome work from tyre-buddy-Biljana and the rest of the 1730 crew ๐Ÿ™‚

  10. Steve said

    An absolutely amazing effort from Michelle and Biljana using the large tyre tonight. It was interesting to watch how they approached this task mentally. As two experienced crossfitters they had the confidence to just go “yep- lets do it”. No fuss, just 100% effort and a can-do attitude.

    This post from CrossFit West Santa Cruz says it well:

    “My family went for a long walk on the beach yesterday before dinner. My uncle is learning to kite surf and had brought along a trainer kite which he manipulated with surprising skill. He had the big kite swooping around. He could bring it to a still hover or shoot it at us, pulling up just in time. In addition to kite surfing, my uncle also trains at CrossFit Marin where he particularly focuses on parkour.

    We fell to talking on the beach walk and I mentioned that he seemed to be in the midst of a renaissance of sorts. He looked at me and said, โ€œyou know Sam, itโ€™s the CrossFit. It just gives me such a can do attitude.โ€ I knew immediately what he meant, as I see it on a regular basis.

    A can do attitude. For a lot of people who start CrossFit, a can do attitude is one of its greatest gifts. My uncle recently turned sixty, a fairly interesting age to take up parkour and kiteboarding. But CrossFit, along with a tight and disciplined nutritional plan, has in many ways given my uncle that over used cliche, a new lease on life. Not in the death bed, new heart valve sense, but the everyday sense. He is doing, living, acting in ways that he has not in many years. He can do.

    CrossFit extends longevity, both physical and mental, and for so many people the two are inextricably intertwined.”

  11. Biljana said

    Had an absolute blast of a WOD tonight!! Fun Fun Fun! Loved it! Thanks Steve!

    As Rx’d ++ (with 178kg tyre)

    30.09 mins Slow and steady but I got the job done.

    Always awesome training with you Michelle – you just blasted me outta the water tonight girl! Those tyres were tough but fun!
    Had a blast training with the 5.30 crew ๐Ÿ˜€

  12. Storm said



Sorry, the comment form is closed at this time.