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

Monday 03 January 2011

Posted by The Coach on January 2nd, 2011

Back Squat
5-5-5 reps
Start at 75% 5RM, progressing to a Max Effort on set 3
1 x 20 x 70% 5RM

Post loads to comments

7 rounds for time of:
100kg Deadlift, 7 reps
GHD Sit Up, 7 reps
Ring Dip, 7 reps

Post time to comments

There is a very hot week forecast so please ensure you turn up to training adequately hydrated. Post WOD hydration is also critical.

Hoping you're feeling better and we'll see you back on deck soon Corey


8 Responses to “Monday 03 January 2011”

  1. Vicki said

    Both Pete and Vicki – EPIC FAIL. Holiday brain fart. Sorry guys!

  2. michelle said

    Warm up: 40 cal airdyne, CFWU x 2, mobility

    Strength: Back Squat
    5-5-5 @ 60-70-80kg
    1 x 15 @ 55kg

    WOD: 7 rounds for time
    70kg deadlift x 7
    GHD sit up x 7
    Ring dip (orange band) x 7

    Time = 10:09

  3. Joe said

    Today’s session, thought Storm was going to sweat all of our holiday drinks out of us in one session – No Fans, Doors Down – Solitary Style! But not the case – this time.

    What a great start to the year – did this WOD with Jason over the break and have been kicking myself ever since. Did the WOD 40kg lighter and didn’t realise until Laila advised me! So glad to have a second chance at this WOD.

    W/up – 400mtr run, 2 x CFWU & mobility

    WOD – 7RFT
    7 x 100kg Deadlift (yay!), 7 x GHD’s, 7 x Bar Dips (red/blue)

    Time: 11:12 (very happy with the time and can bump off the previous result)

  4. Joe said


    Strength – Back Squats
    3 x 5 @ 70kg, 80kg & 90kg
    1 x 15 @ 60kg

  5. andrew said

    WU – 400m run, 2 x CFWU, mobility

    BS – 5 x 85/95/100kg 15 x 70kg

    WOD – 7 rft of 14 x 40kg kb russian swing, 7 x GHD sit ups, 7 x bar dips (red band)


    did this WOD last week and my back was still a bit tight so (a) i subbed Dl with kb swing and (b) tried red band for bar dips instead of touching off the bottom. must say it a LOT harder doing DL’s even though i doubled the reps with the biggest KB

  6. Bliss said

    warm up: 400m row, CFWU

    Strength: Back Squat
    5-5-5 @ 45-5-65kg
    1 x 15 @ 42.5kg

    WOD: 7 rounds for time
    70kg deadlift x 7
    GHD sit up x 7
    Ring dip (yb) x 7

    Time = 9:57

  7. Steve said

    Hey crew….

    Good to see and hear everyone back on deck for a big year of training. Did todays WOD last week with some of the other secret trainers and managed 8:02 (abs are still sore).

    Today was a day of heat tolerance training with bikram yoga this morning and Jacobs ladder at lunchtime. I lived in Darwin for 3 years and spent 2 summers in Afghanistan but today was in the top 10 for heat suck factor. Epic.
    Let’s have a big year!

  8. Mary-Anne said

    port douglas look out stairs (90 + 2 ramps) x 2 ascents then
    50 pushups/50 airsquat/50 situps
    2 x more stair ascents then
    50 pushup/50 airsquat/50 situps
    Time was approx 15-20 mins, neither miles or i brought the stopwatch.

Sorry, the comment form is closed at this time.