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



Wednesday 29 June 2011

Posted by The Coach on June 28th, 2011

GUEST DAY
“Partner WOD #3 – Partner CINDY”

As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

WOD RULES
– Partner A starts and does 5 Pull Ups
– When they finish their pull ups, Partner B does 10 Push Ups
– Partner A then does 15 Squats
– That is 1 round
– Then Partner B does 5 Pull Ups
– Partner A does 10 Push Ups
– Partner B does 15 Squats.
– Continue in this manner until the 20 minutes is complete.
– 1-Person working at a time
– Partners MUST alternate the movements
– WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

Bulgarian Bag Get Ups - Jo

Advertisements

15 Responses to “Wednesday 29 June 2011”

  1. Will F said

    WOD – modified Cindy. AMRAP 20 mins:
    5 ring rows
    10 pushups on knees alternating each round with situps
    13 squats
    17 rounds, rings, pushups 13 squats.

  2. Pete Yeates said

    Cindy as Rx’d = 23 rounds (5+5)

    After about round 12 the pushups were broken, but my heart rate was mint. 🙂

  3. Laila said

    Cindy As Rx’d – 15 rounds + 5 + 2

  4. The Cell said

    Nice work this morning people!

    🙂

    SS

  5. Peter F said

    Cindy As Rx’d – 12 rounds + 5 + 10

  6. Elle said

    Cindy:

    Blue Band
    Knees Push ups

    = 18 rounds

  7. Michael Weir said

    Cindy with a red band – 14 + 5 + 5

  8. Adam & Jake said

    Cindy as partnered WOD, 26 rds, 5, 1

    Jake managed all the pull ups without a band and dead hangs, trouper!

  9. Rosa said

    C

  10. Rosa said

    Cindy as rx’d – 13 rounds

  11. Maggie said

    Ouch! 2nd session with the big kids and I’m feeling it today…
    “Cindy” partner WOD with Jade (pushups on knees, blue and orange band for pullups).
    18 rounds 🙂

  12. dave said

    Welcome to the “big kids” section Maggie 🙂

  13. Warm up:
    Row 5mins
    Mobility drills
    2 rounds of:
    ring dips, 10
    strict pull ups, 10
    headstand presses, 5
    GHD sit ups, 10
    Hip ext, 10
    OHS with 20kg bar, 10

    Then:
    Back squat
    5-5-5
    80-100-110kg

    Deadlift
    5-5-5 @ 140kg

    Then:
    10-1 reps of:
    T2B
    HR Pus ups
    TIME = 5.01min

    SS

  14. PM:
    5.25km Run
    Time = 23.11min

    SS

  15. Raj said

    AS Rx on 02/07/2011 13 rounds +5+1 🙂

Sorry, the comment form is closed at this time.