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.

  • Β© 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

Monday 06 December 2010

Posted by The Coach on December 5th, 2010

“Partner WOD #2”
3 rounds for time of:
15 x Medball (10kgs/5kgs) Front Squats each, partner holds medball overhead
15 x Situps each, partner holds a plank
15 x Wall Balls each (10kg/5kgs), partner holds the bottom of the front squat
15 x Burpees each, partner holds the pushup position
Run 400m together

WOD Rules
– 1 partner working at a time
– only reps performed whilst the “resting” partner is in position count
– EG, if the “resting” partner puts the medball down, comes out of the plank position, can’t maintain below parallel on the front squat hold or can’t hold the push up position, the “working” athlete must stop until their partner gets back into position.
– This WOD can be done individually by Cell members in which case it is 5 rounds for time of the prescribed reps and loads

Post time to comments

Tamara tyre flippin'


9 Responses to “Monday 06 December 2010”

  1. Jase said

    Big congrats to Jane for getting the job done in yesterdays Busselton Ironman Triathlon. Great effort Jane. You’re an inspiration!!

    Play the big game!
    Jase πŸ™‚

  2. andrew said

    WU – 800m run, 3 rds x 10 x squats, 10 x situps, 10 x lunges, 10 x pullups

    WOD – partnered with my lovely wife..3 rft of 15 x med ball squat (partner does oh hold), 15 x situps (partner does plank), 15 x wall ball (partner does bottom positin hold), 15 x burpees (partenr does push up hold) 400 m run together

    me 10 kg med ball linda 5 kg med ball


    lot harder than you may think..

  3. The Cell said

    Inspirational efforts by Jane, that is a lot of distance to cover! Great work. Proud of you Jane!


    Awesome work by everyone this morning! All athletes really took well to the partnered work, everyone worked at another level. IT is through immersing ourselves in unfamiliar terrain and environments that we grow, change, adapt and evolve! Really proud of everyone this morning!

    Me thinks that partnered work may just show up intermittently in the future…



  4. Mary-Anne said

    W/up = 800m run, 10 airsquats/10 situp/10 lunges/10 pullups x3

    Partner WOD – with the champions Vicky and Kellie πŸ™‚
    15 x Medball 5kgs Front Squats/OH medball holds
    15 x Situps/plank
    15 x Wall Balls 5kgs/holds the bottom of front squat
    15 x Burpees/hold pushup position
    Run 400m together

    Time = 21:53
    really enjoyed sharing the workout; dynamics are so different when you’re not alone in the WOD. Thanks 06:30 crew.

  5. Pete Yeates said

    Well done Jane, Vicki and myself were following your progress on the Live Feed throughout the day yesterday. Your are a true champion and inspirational.

    W/up = 800m run, 10 airsquats/10 situp/10 lunges/10 pullups x3, mobility.

    WOD done by myself x 5 rounds
    15 x Medball 10kgs Front Squats then 30 seconds OH medball holds
    15 x Situps then 30 secs plank
    15 x Wall Balls 10kgs then 30 secs hold the bottom of front squat
    15 x Burpees then 30 secs hold pushup position
    Run 400m

    Time = 33:36

  6. The Cell said

    Warm up:
    5min rowing
    5min airdyne
    Various walking lunges + Mobility

    3 x Bergener warm up with 20kg bar

    Three rounds for time of:
    10 Muscle-ups
    10 Forward rolls
    20 One legged squats, alternating
    20 handstand wall runs
    TIME = 15.45min
    *This was tough, the muscle ups really slowed me down today, and the forward rolls made me quite dizzy, focused on speed and form through the rolls and then immediately progress to the pistols, this made it tough but my equilibrium balanced as I progressed. Enjoyed this!

    50 x 32kg KB American Swings (with full extension at the top)
    TIME = 2.16min



  7. Jane said

    Thanks everyone for your congratulations – I had an absolute ball, I enjoyed the whole race and smiled from start to finish (even when my thighs were starting to sieze up on the run)

    Very happy with my time and my performance would be great to feel that good and that happy during a race again πŸ™‚

    Also 4.05 for my first ever marathon run!!!

    Crossfit and Crossfit Endurance works my longest ride in training was 3hrs and my longest run around 1.45-2hrs intensity works!!

  8. graeme said

    WOD 5 RFT
    all with 7.5kg MedBall and no Box (right Jase!)
    15 MedBall Front Squat
    15 Situps
    15 Wall Balls
    15 Burpee
    400m Run

    34:19 …..

  9. Biljana said

    Fantastic effort Graeme! You just kept chipping away at it! πŸ˜€

Sorry, the comment form is closed at this time.