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

Thursday 04 August 2011

Posted by The Coach on August 3rd, 2011

Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

5 rounds for time of:
60kg Clean to Thruster, 5 reps
Chest to Bar Pull Ups, 10 reps

Post time to comments

Dave - Press Speed Sets


10 Responses to “Thursday 04 August 2011”

  1. Dave said

    It’s like Fran’s big sister?

  2. mattyg said

    Thinks its Frans nasty sister lol

  3. graeme said

    Frans UGLY Sister, got a date with her at 5pm !

  4. mattyg said

    Don’t get her to mad Batty dating her at 6pm lol

  5. Travis said

    Had to cancel tomorrow at 6.30am due to work commitments if someone wants to jump in. Looks like a good WOD!

  6. Will F said

    Just cancelled Friday 5.30 am if anyone wants in.

  7. Jase said

    5-5-5 or more
    40/47.5/52.5kg x 6

    As Rx’d
    Got to about rep 3 of the cleans in round 3, dropped the load from overhead, it connected with 2 small plates I’d put on the ground to stop the bar rolling forward and interfering with the class that was on, and it rocketed back into my shins! After effing and blinding for a bit and wondring if I’d broken a leg, I tried a couple more reps before pulling the pin on the sesh. Now sporting a lovely couple of eggs and scrapes on my shins.

    Was at aboutthe 5 min mark when I tapped. Will live to fight another day.

    Tough WOD. Chest to bar is hard work after the cleans. And transitioning from the squat clean to thruster isn’t easy.

    Jase 🙂

  8. The Cell said

    Warm up:
    Mobility drills

    10 Rounds of:
    500m row
    400m run
    TIME = 42.31min

    *Was not going at maximum pace here, was really trying to pace myself and control the movements.

    Mobilize / stretch / Foam roller


  9. Graeme said

    Yep frans ugly sister, short and nasty!

    5 x 50kg squat clean to thruster
    10 x chest to bar pull up


    Aaron! Take it easy mate

  10. Jason R said

    Warm-up: 1000m row 3 x Bergner Warm-up
    Strength: 3 x 3 x 3 Box Squat @ 100 kgs then 3 x 3 x 3 Squat 140 – 160 – 180kgs
    WOD: As Rxd

Sorry, the comment form is closed at this time.