The Cell

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    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.

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Monday 21 March 2011

Posted by The Coach on March 20th, 2011

By popular demand, we are NOT reverting to our “Winter” Saturday morning class schedule as planned on 02 April. The class schedule for Saturday’s will remain at 7am, 8am and 9am indefinitely. Please keep an eye out for this months Cell Newsletter in which we’ll detail some minor class changes taking place from May to accommodate our new Kids program.

For time:
25kg Sandbag Carry, 800m
Row, 1000m
32kg Farmers Carry, 400m
Row 1000m
25kg Sandbag Carry 800m

Farmers carry is performed by carrying a 32kg Kettlebell in each hand.

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11 Responses to “Monday 21 March 2011”

  1. Pete Yeates said

    WOD scaled to 24kg kettlebells = 23:59

    After food poisoning yesterday I was just glad to finish.

  2. The Cell said

    You did an enormous job Pete! Testament to your fitness and the potential of the human body.

    Jase šŸ™‚

  3. luke F-J said

    WOD as RX’d = 26:47

    Awesome work everyone this morning.

  4. Will F said

    W/U: Run 800m, 1x CFWU, Mobility.
    WOD: 20KG KB – 29.39

    My back was going into spasm on the first SB carry so went slow after that, just managing to sneak in under the 30min cut off. Thanks to the guys for pushing me through.

  5. The Cell said

    Warm up:
    Mobility drills
    2 rounds of:
    10 strict pull ups
    10 HSPU (1 x abmat)
    10 pisitol squats
    10 GHD sit ups

    Burgener warm up

    3 sets of:
    Power clean x 3 @ 70kg
    followed immediately by: front squats x 3 @ 70kg

    For time:
    25kg Sandbag Carry, 800m
    Row, 1000m
    32kg Farmers Carry, 400m
    Row 1000m
    25kg Sandbag Carry 800m
    TIME: As Rx’d: 24.37min



  6. Jono said

    WOD scaled to 24kg kettlebells


  7. Laila said

    This WOD looks AWESOME!!! Really nice times from everyone! šŸ™‚

  8. Ash said

    WOD as rx’d 25:33, pick up the pace FJ.

  9. michelle said

    Warm up: Airdyne, CFWU x 1, mobility

    WOD: for time –
    400m Sandbag Walk, 25kg
    50cal Airdyne
    400m Farmer’s Carry, 2 x 16kg KBs
    50cal Airdyne
    400m Sandbag Walk, 25kg

    Time = 19:59

  10. Daniel said

    WOD scaled 15kg sandbag, 20kg kettlebell 31:46. I needed to drink some of this stuff for a better time

  11. Mary-Anne said

    Warm up: 800m run, 1 x CFWU

    800m 15kg Sandbag Carry
    Row, 1000m
    400m Farmers Carry 20kg
    Row 1000m
    800m 15kg Sandbag Carry

    Damn. All going as planned until I collected the kettlebells & reached crest of the driveway; had a moment of “wheeyyy! I’ve bitten off more than I can chew”. Had to stop so often in that 400m; slow work but happy to complete a WOD with KB weight above 16kg for the first time…broke the cherry. It can only get better from here right??
    Humbling to have the fastest of our crew return with sandbag on his shoulders, in the midday sun, re-running the last 400m with me – thank you very, very much.


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