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Thursday 17 March 2011

Posted by The Coach on March 16th, 2011

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

5-5-5 reps
Goal: 1) Max Strength 2) 5RM PB
10-7-4 reps @ 70% 5RM
Goal: 1) Strength Endurance 2) Unbroken Sets
Rest: 1 min between sets

Post loads to comments

2 rounds for time of
Chest to Bar Pull Ups, 20 reps
60kg Hang Squat Clean, 20 reps

Each time you come off the bar in the pull ups or put the bar down in the cleans, perform 3 burpees.

Post time to comments

A big congratulations is in order for Cell coach Kate who has taken on a part-time role as a Strength and Conditioning Coach with the Australian Women’s Hockey team. Don’t worry lunch time crew, Kate will still be around to put you through your paces. Great stuff Kate and good luck. With improved fitness and some of your tenacity rubbing off, we can see the girls crushing the competition at London 2012!

Jai - At 17 he's a Firebreather in the making


8 Responses to “Thursday 17 March 2011”

  1. Bliss said

    Yay Kate!

    🙂 🙂 🙂

  2. graeme said

    5-5-5 then 10-7-4
    40-45-50(3 reps only), 32.5-32.5-32.5

    WOD – 2RFT
    C2B, 20 reps
    45kg HPC, 20 reps


    feeling it after a huge CFT last nite but stef, no red bands here !

  3. graeme said

    oh yeh, 4 x 3 burpees for broken sets

  4. Vicki said

    No burpees! Did Hanging Power cleans 25kg (heavy by rep 15) and purple band.

    Am crapping my cross trainers. Police Entrance exam – NEXT FRIDAY!!!!!!

  5. michelle said

    You’ll ace it Vicki 🙂 🙂

  6. The Cell said


    having just finished working on a squad, if you have any dramas with this test then we need to have a serious chat. It is common sense and you have done similar before. Don’t sweat it


  7. Jono said

    Chest to Bar Pull Ups, 20 reps
    45kg Hang Squat Clean, 20 reps
    And 5 x 3 burpees
    Sub 8 minutes .

  8. Pete Yeates said

    Row 2 minute intervals with 1 min rest x 5. Damper on 1, capped at 16 strokes per minute.

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