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Saturday 19 March 2011

Posted by The Coach on March 18th, 2011

CROSSFIT TOTAL (CFT) WEEK
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)

WOD
With 60kg perform 10 rounds for time of:
Deadlift, 8 reps
Power Clean, 6 reps
Push Jerk, 4 reps
Front Squat, 2 reps

Post time to comments

Rhys taking a well-deserved breather during "Eva"

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12 Responses to “Saturday 19 March 2011”

  1. Damon said

    CFT (in Singapore)

    Dead lift 140, 174, 186kg

    Military Press 60, 74, missed at 80kg

    Squat 125, 140, 152kg

    Total of 412kg at body weight of 93kg

    Heaviest I’ve lifted in squat and deadlift since my knee injury in 2008 but net result about 30kg off my best CFT. But content with the progress I’m making in strength and will focus on improvement throughout rest of the year.

    Hello to everyone at The Cell from Singapore. I’ll be in Perth for a couple of days in April, hopefully catch up with some of you at The Cell while I’m there.

  2. Vicki said

    I hope this works, our gorgeous Laila today, getting into her head space, waiting to do her thing.

  3. Vicki said

  4. Vicki said

    Oh pfffffft! Stupid bloody picture posting!

  5. adrian said

    Fantastic Effort from all the guys who did the 1st Crossfit Games WOD.

    Sx

  6. Luke F-J said

    AM

    10 Min AMRAP of: 30 double unders
    15 ground to overhead
    score= 5rounds+30+1

    PM
    Practice pistols then:

    Backsquats: 5,5,6 @ 85ks,97.5kg,110kg
    Frontsquats: 10,10,10 @ 60kg
    Hanging leg raises 3×10

    Awesome effort by everyone this morning, already looking forward to finding out the next workout.

  7. Stef said

    10 Min AMRAP of:
    30 double unders
    15 ground to overhead, 35kg
    score= 7rounds +12 Double unders
    Very impressed with everybody’s attitude this morning!

    Exciting times over the next 6 weeks…

    SS

  8. michelle said

    Awesome efforts guys!!! I would have loved to hand around for the rest of the morning – how did everyone else go!!

    Warm up: Airdyne, foam rolling

    WOD: 10 rounds for time
    25kg Romanian Deadlift x 8
    25kg Muscle Clean x 6
    25kg Strict Press x 4

    Time = 10:31

  9. Laila said

    10 Min AMRAP of:
    30 double unders
    15 Power snatches
    score= 4 rounds+30+2 = 212 reps

    Awesome having support from Cell mates this morning. Big thank you for taking the time out from your day to cheer us on =)

    Like F-J, I’m really looking forward to next week’s challenge 🙂

  10. Pete Yeates said

    AM = Sandbag(45kg)shouldering with 2 lunges forwards and 2 back, repeat other side x 3
    Bulgarian ring dips 4 x 5
    Front lever pulls 4 x 5
    KB swing 36kg x 54

    PM = Squat 45, 65, 80kg – KB press 21,21,21kg – Double 24kg KB Thruster – Handstand hold

  11. The Cell said

    Great effort this morning from our Cell athletes in WOD #1 of the CF Games Open. AND a big thank you to those who were there cheering everyone on.

    Big CFT from Jase R this morning. Cracked 500kg then backed up to do the Games WOD a couple of hours later! Awesome mate.

    Jase 🙂

  12. Jono said

    10 Min AMRAP of:

    30 double unders

    15 Power snatches

    5 rounds + 30 + 12 .

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