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

Saturday 09 July 2011

Posted by The Coach on July 8th, 2011

3 x 3 reps
1 x 15 x 70% 3RM

Post loads to comments

21-15-9 reps for time of:
24″ Box Jump
35kg Power Snatch
Chest to Bar Pull Ups

Post time to comments



7 Responses to “Saturday 09 July 2011”

  1. graeme said

    deads… love it!

  2. graeme said

    3 – 3 – 3 – 15
    100 – 120 – 135(pb) – 90

    WOD: As RXD

  3. Laila said

    I follow ‘Year of the Caveman’ on facebook. He had an interesting post this morning. I was looking for a WOD to do at home today with just body weight. He posted a WOD and wanted others to try it and report back. Here’s the WOD:

    25 pushups unbroken (you can rest in the plank only)
    90 second rest

    I did 7 Rounds + 18 and it took me 18:35min

    It was a lot harder than I was expecting but I got more rounds out than I expected. It was a mental game after round 5, but by round 8 (unfinished) no amount of self talk or strategy could get me to the end. It got to the point of absolute failure (fell flat on my face). Very challenging! Had Zoe and Joe encouraging me all the way 🙂
    Would love to hear how others go…

  4. Laila said

    Hey Batty, nice work on the D/L PB!!!! 🙂

    I think you and me, we got a date with a barbell and a WOD this week! Just say when 🙂

  5. graeme said

    Laila, you are on!!!
    the week im in
    Mon 6pm
    Wed either 6.30am or 6pm depnding on work
    thurs 5.30pm
    Fri 6.30am instead of sat
    ill put it our there now, how about we nail a WOD of choice next sat in playtime?

  6. Laila said

    Jinx! I’m scheduled for Mon 5pm (we can tag eachother), Tuesday 6:30am & Friday 6:30am. We’ve got two matches!!! Snap! Then Saturday open gym, you’re on! You pick the WOD this time and I’ll pick next time. Surprise me! :-)I will be there at noon. I’m going to OTF (Brigadoon) with a bunch of other cell mates in the morning. Wanna come? Two WODs in one day??? Oh yeah!!!

  7. michelle said

    Warm up: 3 rounds of 10cal Airdyne, 10 KB Swings, 10 squats, 10 lunges (left leg only), 10 sit ups

    Strength: RDL
    5-5-5 @ 35-45-45kg
    1 x 15 @ 30kg

    10kg Plate Overhead Situps
    12kg Seated KB Snatch
    Pull ups

    Time = 8:48

Sorry, the comment form is closed at this time.