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 09 May 2011

Posted by The Coach on May 8th, 2011

“MET CON MONDAY”
For Time:
Double Under, 100 reps
Pull Up, 15 reps
Burpee, 10 reps

Double Under, 80 reps
Pull Up, 15 reps
Burpee, 10 reps

Double Under, 60 reps
Pull Up, 15 reps
Burpee, 10 reps

Double Under, 40 reps
Pull Up, 15 reps
Burpee, 10 reps

Double Under, 20 reps
Pull Up, 15 reps
Burpee, 10 reps

Post time to comments

The Cell’s Rowing Challenge is on this Saturday. Register via MBO. Awesome cash prizes up for grabs. Anyone can win!!

Bam! Enough said.....

Advertisements

16 Responses to “Monday 09 May 2011”

  1. Steve said

    That picture is proof that there is a small group of people that have evolved to the next level of humanity… Part man, part animal, part god. It’s like wolverine and conan the barbarian have been cloned into one creature…

    Nice work guys… Miss you all

  2. Mary-Anne said

    hey steve, we miss you too 🙂

  3. Pete Yeates said

    This session was fun, good times. 🙂

    WOD as Rx’d = 14:30

    So Steve, talking about fitness guru’s, are you now training 3 times a day?

  4. Will F said

    WOD as Rx’d = 21:51

  5. Laila said

    He’s all animal Steve, ALL ANIMAL!! 🙂

  6. Laila said

    Yeatesey!!!! Nice time on the WOD! You must of been fluttering like a butterfly through those double unders! Butterfly Yeatesy!! You’re a legend!

  7. Mary-Anne said

    Warm up 5 mins skipping, KB swings, sit up, squat, push ups, lunges.

    WOD (rb pull ups) 16:35 mins

  8. The Cell said

    Warm up:
    Airdyne
    Row
    MObility drills
    Burgener

    Then:
    Snatches
    3 x 5 @ 60kg

    Snatch Balance practice
    upto 70kg

    Front squats
    5-5-5
    60-75-90kg

    Then:
    For time of:
    21-15-9 reps of:
    60kg hang power clean
    10kg wallball
    TIME = 5.20min

    STretch / mobilise

    SS

  9. The Cell said

    Hello Super Steve! I miss you mate! One of the greats…

    🙂

    SS

  10. Joe said

    Warmup – skipping, swings and mobility

    WOD: THUMP THUMP, once we started the H/Rate stayed PEAKED for 23minutes

    Scaled, 1/2 the D/Unders 50, 40, 30, 20, 10
    P/Ups (red band)x 15
    PushUps x 10
    AirSquats x 10

  11. Will F said

    Does anyone know how high is the wall ball line is, or should be set at? Wanting to do some wall ball practice at home.

  12. adrian said

    Will

    wall ball for males is 10 foot or 3.05m if you want to be specific.

    Adrian

  13. Stef said

    So here it is! What I like to call a covert wod! It’s dark, just finished Uni, park in the back streets of freo.
    There are play bars, grass and concrete, it’s all I require to get it done. Hard to see much, very little lighting!

    Warm up:
    Running and mobility – 10-15mins

    Then:

    “MET CON MONDAY”
    For Time:
    Double Under, 100 reps
    Pull Up, 15 reps
    Burpee, 10 reps
    Double Under, 80 reps
    Pull Up, 15 reps
    Burpee, 10 reps
    Double Under, 60 reps
    Pull Up, 15 reps
    Burpee, 10 reps
    Double Under, 40 reps
    Pull Up, 15 reps
    Burpee, 10 reps
    Double Under, 20 reps
    Pull Up, 15 reps
    Burpee, 10 reps
    From pull up bar to road, there and back = 40m
    Time = 11.57min

    Stretch

    SS

  14. Laila said

    AM TRAINING:

    W/up – 1000m row

    Rope ring hold & Kneeling jumps tabata x 2

    OHS – 20/25/30/35/40/45(PB) for 5 reps then 50kg for 1 rep(PB)

    Pistol practice

    Medicine Ball Payback (3 min tabata)

    PM TRAINING:

    W/up – skipping 5 mins, 3 rounds of KB swings (10 reps), sit ups (10 reps), squats (10 reps), push ups (5 reps), lunges (5 reps each leg)

    WOD – with orange band = 19:04min

  15. Adam Piller said

    i had 4 square metres to work in, a skipping rope and a 50kg barbell so i had to modify this one slightly and try not to hit the wall on the double unders.

    replaced pull ups with 50kg bent over rows, all else as rxd 14.43mins

    see you at 5.30am

  16. Stef said

    Bam!

Sorry, the comment form is closed at this time.