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

Monday 04 July 2011

Posted by The Coach on July 3rd, 2011

As many rounds as possible in 30mins of:
100kg Deadlift, 5 reps
GHD Sit Up, 10 reps
Pull Up, 15 reps
Double Unders, 20 reps

Post rounds to comments

The greater the obstacle the more glory in overcoming it
– Confucius


20 Responses to “Monday 04 July 2011”

  1. The Cell said

    Anticipate your rounds, choose your loads carefully, be prepared to scale if necessary, most of all get ready to challenge yourself and have some fun!



  2. Storm said

    Just a bit of info for everyone who may be interested.
    Crossfit Chamber are holding a competition to support the Cancer Coucil being run on Sat the 30th of July. All the information can be found on thier website and you can nominate to compete there as well.


  3. sambuca007 said

    looks like a awesome wod, cant wait to have a crack this one on rxd 100%

  4. graeme said

    cant wait for this one

  5. Raj said

    Ummm gup gulp !!

  6. Pete Yeates said

    As Rx’d = 10 rounds

    Controlled and steady this morning, well done 5:30 crew.

  7. dave said

    Human weightlifting – found this slightly amusing.
    I’m curious if he also does 10 foot wall balls :p

  8. The Cell said

    30min warm up of:
    10min skipping
    24kg swings, 50 reps with mobility drills
    2 rounds of:
    5 x l-sit pull ups
    10 x overhead BB lunges with load
    10 x ring dips
    10 hip ext
    10 pistols on KB

    As many rounds as possible in 30mins of:
    100kg Deadlift, 5 reps
    GHD Sit Up, 10 reps
    Pull Up, 15 reps
    Double Unders, 20 reps
    ROUNDS = 14 full rounds + 2 reps

    Hurt locker, was not feeling crash hot going in, nevertheless happy with rounds, pull ups gassed me out the most…


  9. Bliss said

    Very good effort Stef. 🙂

  10. Will F said

    Warmup 5 min skipping, KB Swings, Mobility

    WOD (Scaled):
    AMRAP 20 minutes of:
    5 x DL (40KG)
    10 x Alternating GHD + Standard situps
    15 x Ring Pulls
    20 x DU
    = 5 rnds, + 10 situps.

  11. The Cell said

    5km run
    TIME = 23.55min

    Felt slow, took a different route today, still getting too much pain in various areas, am examining this regarding foot wear and technique of course… Could be from the volume earlier today…


  12. Storm said

    Sheesh Stef you think……..

  13. Bliss said

    Well done Michael Willey. 🙂

    as r’xd (as much as one can be with a shirt on)
    14 rounds plus 5

  14. The Cell said

    Hey BLiss, how much do you get paid to be MIke’s personal well for lack of better words ‘little helper’ and I could think of better words…



  15. graeme said

    WOD – As RXD, 7 Rounds + 5 + 10+ 15 + 10 DU

  16. Ash said

    Back thurs morning.
    You still going to midday classes?

  17. Bliss said

    Yes Ash my dear I am…as much as possible. 🙂

  18. graeme said

    ash, just look for the lady doing one legged everything

    why … coz she can!

  19. Daniel said

    AMRAP in 30mins
    5 x 60kg deadlift
    10 x abmat situps with dumbells securing feet
    15 x Blueband pullups
    60 x single skips
    7 rounds + 5 + 10
    Would have done heaps more, but pullups ripped up my delicate hands and fried my forearms after having to deal with all the ‘junk in my trunk’. i think i spent half of the 30minutes doing the pullups or stretching my forearms

  20. Bliss said

    Oh thanks Batty! 🙂

    Stef…I think you are just wonderful! 🙂

Sorry, the comment form is closed at this time.