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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Wednesday 13 April 2011

Posted by The Coach on April 12th, 2011


Power Clean
7 x 2 x 50-60% 3RM
Focus is on clean technique and power generation

Post loads to comments

For time:
Burpee to 21″ Box Jump, 150 reps

Post time to comments

Our “Helen”Challenge Finals are on at 9am this Saturday, 16 April. All participants are in the running for over $400 in prize money with the most improved taking out $125! Bring your friends, bring your family, bring your camera and watch the 21 athletes going at it.


5 Responses to “Wednesday 13 April 2011”

  1. Enz said

    Awesome camera shot!!! Very creative!

  2. The Cell said

    BAM! You the man Enz!

    Athletes competing in the CF Games, please do your best to have a look at the instructional video, it outlays the standards for all movements. Ofcourse your coaches will reinforce the instruction and ensure you are comfortable with it all. For those of you worried about muscle ups, as they plague many of us. Remember, that the first movement everyone can do, that means you are still as rx’d! Be confident in that and simply do your best.

    It will be an interesting workout!

    Get to your coaches if you have any queries!



  3. Mary-Anne said

    1000m row/3 rounds 10x jump squat, 10x pushup, 10x strict pullup.

    Power Clean 7 sets/2 reps @ 50% = 27.5kg
    WOD as Rx’d 18:02

  4. Laila said

    AM training:
    W/up – 1000m row, 3 rounds of 10x jump squat, 10x pushup, 10x strict pullup (rb)

    Strength – Front Squats 29kg 3 reps x 7 (resting shoulder)

    WOD – Deck Squat to 21″ Box Jump x 150 reps = 16:22min

    PM training:

    W/up – 500m row, mobility

    Practice for CF Open WOD #4 – burpees over bar and 40kg OHS

  5. Will F said

    W/up – 800m run, 3 rounds of 10x jump squat, 10x pushup, 10x strict pullup (rb)

    Strength – Powerclean, 7×2 @60% 3RM = 30kg

    WOD – Deck Squat to 21″ Box Jump x 150 reps = 14:47min

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