The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



    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


  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe


    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments


    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, 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 with appropriate and specific direction to the original content.

    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource

  • Advertisements

Tuesday 28 June 2011

Posted by The Coach on June 27th, 2011

“Partner WOD #2”

3 rounds for time of:
20 x Ball Slams each (9kg/6kg), partner holds Slam Ball overhead
15 x Situps each, partner holds a Plank
10 x Wall Balls each (10kg/7kgs), partner holds the bottom of the Squat
5 x Burpees each, partner holds the top of the Pushup Position
Run 400m together

Post time to comments

WOD Rules
– 1-partner working at a time
– Only reps performed whilst the “resting” partner is in position count
– EG, if the “resting” partner puts the Slam Ball down, comes out of the plank position, can’t maintain below parallel on the squat hold or can’t hold the push up position, the “working” athlete must stop until their partner gets back into position.
– This WOD can be done individually by Cell members in which case it is 5 rounds for time of the prescribed reps and loads
– As always, you must have FUN! 🙂

6 Responses to “Tuesday 28 June 2011”

  1. dave said

    3 rounds for time of:
    20 x Ball Slams 6kg
    15 x Situps
    10 x Wall Balls each 5kg 10ft target
    5 x Burpees
    Run 400m

    1200m of running – i think thats the most I’ve done in my Merrell’s my legs were hurting like crazy!

    Time – 17:46

  2. The Cell said

    Really solid work by everyone this morning! Temperature was perfect, weather held out nicely!



  3. Travis said

    5 rounds for time of:
    20 x Ball Slams (9kg)
    15 x Situps
    10 x Wall Balls (10kg)
    5 x Burpees
    Run 400m

    = 24:31

  4. Ian D said

    5 rounds for time of:
    20 x Ball Slams 6kg
    15 x Situps
    10 x Wall Balls each 7kg 10ft target
    5 x Burpees
    Run 400m

    21 minutes 5 seconds
    this was a great workout today.I really enjoyed it.Feeling good and seem to be more productive at work.

  5. The Cell said

    That is awesome Ian, that is the exact result we are looking for. Any positive increase in physiological and psychological wellbeing is precisely what smart movement elicits.

    Its wonderful that you are recognising this!

    Keep up the dedicated work!



  6. Daniel said

    WOD 3RFT with Matt and Jeremey as partners

    20 x 9kg ball slams while partners holds ball overhead
    15 x situps while partners hold plank position
    10 x 10 kgs Wall Ball while partners hold bottom of squat position
    5 x burpess while partners hold upper position of pushup
    400m run

    28:39 adding the extra partner really made the static hold tough
    Happy i did it as rx’d though, good work Matt and Jeremy

Sorry, the comment form is closed at this time.