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 05 March 2011

Posted by The Coach on March 4th, 2011

Power
Power Clean
3-3-3 reps
Goal: 1) Power Development 2) 3RM PB
Rest: 2-3 mins between sets

Post loads to comments

WOD
“Burpee/Squat Ladder”
For time:
1 Burpee + 1 Squat
1 Burpee + 2 Squats
1 Burpee + 3 Squats……… continue up the ladder to:
1 Burpee + 10 Squats
180kg Tyre Flip, 15 reps
1 Burpee + 10 Squats
1 Burpee + 9 Squats
1 Burpee + 8 Squats…….. continue down the ladder to:
1 Burpee + 1 Squat

Post time to comments

CONCENTRATION - Elise

Advertisements

2 Responses to “Saturday 05 March 2011”

  1. Joe said

    W/U – 800mtr run, mobility and 2rounds, , instep, lunges (back & front), K/B Swings, bear crawl, wall ball + any additional stretch

    Strength – Power Cleans 3 x 3reps 50/60/70.2 – fail on 3rd, repeated 3 rep successfully.

    WOD – Burpee / Squat Ladder For Time
    Ladder up of 1 Burpee and 1 Air Squat, followed by 1 Burpee and 2 Air Squat, up to 1 Burpee and 10 Air Squats, then 15 Tyre Flips 180kg, then ladder back down, 1 Burpee 10 Air Squats down to 1 Burpee and 1 Air Squat.

    Time 6:12 – The WOD is a heart strater for sure. Great work all!

    Thanks for fitting us in Stef…

  2. Laila said

    W/up: 800m run, mobility, 2 rounds of lunges (fwd & back), downward dog, bear crawls, KB swings, instep stretches, wall balls

    I’m really enjoying the benefits from the new warm up format. I like the change!

    Strength: Power Clean 30/37.5/45(PB)Technique has improved, lifting is getting cleaner.

    WOD: Burpee/Squat ladder thingee with tyre flips.
    As Rx’d 4:45min

    Did 3 unassisted pull-ups post WOD. Happy with this!

    For those coming along to see Zastrozzi tonight, I’m really looking forward to seeing you all and thank you for your support. It’s not too late to join the group coming along. If you’re keen and have no plans tonight, contact Joe on 0400 757 982 for details.

Sorry, the comment form is closed at this time.