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



Monday 25 April 2011

Posted by The Coach on April 24th, 2011

ANZAC DAY WOD
“B-1″
Three rounds for time of;
Run 400m
24kg KB Swing, 21 reps
Knees to Elbows, 15 reps
Ring Dip, 9 reps

Post time to comments

Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on Saturday 18th July 2009. Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kowt early Saturday morning, Afghanistan time. Private Ranaudo was 22 years old and leaves behind a loving family. Ben was a member of CrossFit North Queensland. They created this workout “B-1” in his honour. RIP Ben.

The ANZAC Spirit

The ANZAC Ode
They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them

Pte Ranaudo

Advertisements

2 Responses to “Monday 25 April 2011”

  1. The Cell said

    Warm up:
    Skipping
    MObility drills
    2 rds of:
    5 x tuck sit pull ups
    5 x headstand presses (1 x abmat)
    5 x pistol each leg
    5 x Glute ham raise
    5 x OHS
    5 x slow K2E

    Then:
    OHS
    5-5-5
    60-70-80kg

    Press
    5-5-5
    40-50-55kg
    Then:
    10-7-4 reps @ 40kg

    Then:
    3RFT of:
    400m run
    24kg American swing, 21 reps
    Ghd sit ups, 15 reps
    Rig dips, 9 reps
    TIME = 10.19min

    *Felt really good with this, smooth, fast and all unbroken, considering my soreness really happy with movement!

    🙂

    SS

  2. Laila said

    W/up:
    skipping, 500m row, mobility, 2 x CFWU

    Strength:
    OHS – 34/34/34 for 5 reps

    Back Squats – 55/70/70 for 5 reps

    WOD:
    3RFT of
    400m run
    16kg KB Russian Swings, 21 reps
    GHD sit ups, 15 reps
    Push Ups, 9 reps

    Time – 11:08min

    Legs felt heavy in the run but all reps unbroken and moved fairly smoothly. Happy with progress of healing on the shoulder. 🙂

Sorry, the comment form is closed at this time.