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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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Thursday 19 May 2011

Posted by The Coach on May 18th, 2011

Power Clean
7 sets x 2 reps @ 60% of 1RM
60-90 secs rest between sets

Coaches Mobility WOD
As many rounds as possible in 7 mins of:
10kg Wall Ball, 5 reps
Pull Up, 5 reps
Push Up, 5 reps

Post reps to comments

CrossFit Games Open WOD - Movement Standards Briefing


9 Responses to “Thursday 19 May 2011”

  1. michael munro said

    hi please could someone let me know what the coaches mobility WOD consists of thanks.

  2. The Cell said

    Hi Michael

    Coaches Mobility WOD is simply 10-15 mins of mobility work. The exact make up is determined by the coach of the class. We have 3 separate coaches doing morning, lunch and evening today so there will actually be 3 different mobility WOD’s.

    Head over to, watch a video and pick something to do.

    Train hard
    Jason 🙂

  3. Dave said

    3mins skipping
    1 round cfwu
    Clean progressions (racks and scarecrows?)
    Mobility – hip /quad / glute band resistance work

    3×3 powercleans at 35kg across

    Amrap 7mins
    5kg 10ft wallballs
    5 pullups with band
    5 pushups with knees

    5 rounds + 5wallballs

    Was a solo effort today. Where art thou morning crew 😦

  4. Mary-Anne said

    miles power cleans = 70kg
    mary-anne power cleans = 35kg

    Miles Amrap 7mins of 8kg wallball, hand release pushup, 16kg double kb press (5reps ea)
    8 rounds

    MA Amrap 7 mins of 5kg wallball, situp, paralette pass-thru (5reps each)
    6 rounds +5 +5+1

  5. michael munro said

    brilliant thanks jason much appriciated.

  6. Laila said

    Lost my Kokoda cherry today!…Jacob doesn’t know yet. I gotta say, I thought I loved Jacob but Kokoda is quickly winning my heart. I particularly loved the little old ladies sitting on the bench at the half way point scoring our efforts (just quietly, I think they were perving on Steve and I don’t think it was our efforts they were scoring) 😉

    WOD: 3 full Kokodas then 6 half way to top

    Was reminded many times through this sesh how phenomenal Perth is….absolutely beautiful!! And what a glorious day!

  7. Graeme said

    PC 7 x 5 @ 49kg
    5 x 10kg WB
    5 x pullup
    5 x pushup
    9 rounds 4 WB

    Then 5 KM row
    2km 8:40
    1km 4:20

  8. graeme said

    Then 5 KM row
    2km 8:40
    1km 4:19
    1km 4:26
    500m 2:03
    250m 56sec
    250m 52sec

  9. Jane said

    Last day training at Crossfit Essex – have had fun training with them – a great bunch very welcoming and friendly, especially Bretts mum 🙂

    5 x 3min rounds 1 min rest of AMRAP of
    10 x 30kg sumo DL
    10 x ball slams
    10 x situps

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