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

Friday 26 August 2011

Posted by The Coach on August 25th, 2011

Wendler Strength 1.3
Back Squat
5 x 75%
3 x 85%
1 or more x 95%

Post loads to comments

3 rounds for time of:
Run, 400m
Burpee, 20 reps

Post time to comments

There are no limits. There are plateaus, but you must not stay there, you must go beyond them. A man must constantly exceed his level.
Bruce Lee

Let's play the caption game again! Post your best effort to comments...


21 Responses to “Friday 26 August 2011”

  1. Maggie said

    He is the master of all puppets or should I say muppets? haha

  2. graeme said

    TA DA ….. i am the bull fighter !
    ROAR ….. i am the bull !

  3. Scott said

    You put your right foot in,
    You put your right foot out;
    You put your right foot in,
    And you shake it all about.
    You do the Hokey-Pokey,
    And you turn yourself around.
    That’s what it’s all about!


    Whats an Orb???
    Orbs are an interesting paranormal activity that has been questioned many times by scientists, skeptics or paranormal enthusiasts.Energy floating around that is easily caught on film. When referred to in paranormal, it is these lights in question, but ones that move in non dust formations

  5. Andrew said

    Running AND burpees in the same WOD::FFS!!

    As for Jason looks like hes busting some moves while his oppo is marking his territory canine style.

  6. The Cell said

    That’s no energy orb Ian. That’s the flash reflecting off the chalk floating through the air because someone didn’t chalk up in the bucket! 😉


  7. Dave said

    wendler backsquats w3 5-3-1+
    5x 55, 3x 62.5 6x 70

    wod as rx

  8. Dave said

    PS – I think Andrew did a couple of squats too?

    PPS – I accidentally left my kettlebell cert behind, can someone put it aside and i’ll grab it when I come to train tomorrow morning?

  9. Andrew said

    WU – 100kb swings, CFWU and some other stuff I have forgotten

    BS – 5 x 75kg, 3 x 85 kg, 22 x 95kg

    WOD – as rx’ed 12:35

  10. Andrew said

    The primary reality is not what I think, but that I live, for those also live who do not think. – Bruce Lee


  11. wendler backsquats
    5x 58kg ,5 x 60 kg and 10 x 62kg

    400M Run
    20 burpees
    9mins 26 secs

    Im in bits today
    Humpty Dumpty

  12. Big Dan said

    I have new found respect for the AM crew after looking at the clock half way through back squats and realising that this is when i normally get out of bed = )

    Wendler 1.2 Backsquats
    3 x 87.5kg, 3 x 101kg, 6 x 112.5kg

    WOD 3 RFT of
    400m run
    20 burpees

    14 minutes Subbed last run with 15 cal airdyne due to back pain

  13. Will F said

    100 Russian KB Swings
    1x CFWU

    Wendler 1.2 Backsquats
    3 x 70kg, 3 x 80kg, 4 x 90kg
    Good work Andrew, smashing out 22 backsquats!!!

    WOD 3 RFT of
    400m run
    20 burpees
    *really tight chest from the cold morning and man flu which held me back massively. Might try this again when it’s a little warmer.

  14. MA said

    Really enjoyed training this afternoon, nice to Michelle and Jade after a long time, too.

    Back Squat 5 / 5 / 5+ reps = 58.5 / 68 / 77kg (8 reps)

    400m run, 20x burpees (yay burpees!!)

    okay, thats enough now Storm, Adrian, time to come home…feels like everyone has just packed up and gone on holiday!!! HAHA jokes jokes, hope you’re enjoying it guys. xx

    • Bliss said

      oh hello Miss Mary-Anne…

      fancy training on the 5th at lunchtime with the non-resident baby elephant? 🙂

      • MA said

        why, hello there wayfarer …

        I wouldn’t miss it Bliss!! Look forward to seeing you (I know you’re embellishing re: baby elephant x).

  15. Adam said

    Wendler Strength 1.3
    Back Squat
    5 x 65kg
    3 x 72.5kg
    5 x 82.5kg

    3 rounds for time of:
    Run, 400m
    Burpee, 20 reps


Sorry, the comment form is closed at this time.