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

Tuesday 20 September 2011

Posted by The Coach on September 19th, 2011

Wendler Strength 2.3
5 x 75%, 3 x 85%, 1 or more x 95% of 90% 1RM

Post loads to comments

“Jingle Jangles”
10 rounds for max reps of:
30 seconds on:30 seconds off

You must touch at each end for the rep to count

Post total reps to comments

Jingles Jangles involve sprinting between 2 cones placed 5m apart. They can be done for reps or time. 1 “end” = 1 rep. Sprinting is essential training for everyone. Sprint regularly and sprint often.


11 Responses to “Tuesday 20 September 2011”

  1. Dave said

    Last time I did jingle jangles was on 25/6/11 and I enjoyed them and got 135. According to my log, we didn’t have to hand touch the line at each end that day? Be interesting to see if I can get more this time 🙂

    • Dave said

      Fairly happy with 138 today, but went too heavy in the first couple of rounds with 20’s, which left me wrecked in the later rounds. Should have sat around 16’s each round and would have got more.

      Having to hand touch at each end makes a lot of difference.

  2. battman said

    Had the pleasure of a private sesh with the Emperor this morning

    Strength – DeadLift
    5 x 105, 5 x 115, 8 x 125

    WOD – 8 x Tabata (20 sec on, 10 sec off) of the following
    with 1 minute between each movement

    Hang Power Clean 20kg – 94
    Front Squat 20kg – 52
    Air Squat (not Box Jumps with calf) – 97
    Ring Dips – 29
    USA KB Swing 24kg – 58

    Absolutely MINT session Stef greatly appreciated

    • Mr Battman,
      Did you avail of this session using your Cell loyalty bonus points or was it a COD-Cash on delivery.If it was a loyalty bonus ??? where did you sign up …sarcastic tone from Mr DUNCAN .im just jealous coz we missed you at 06:30 as you watched on from a far outside.
      That tabatha sounds like a bitch ,just as bad as cindy.
      Man work sucks today ..too tired zzzzzzzzzzzzzzzzzzzzzzzz
      the labrinthyth of live says
      ABCD:Always Be Cool Dawg

      • Battman said

        Mr Dubican, whilst tabatha is a bitch I could guaranteed you our Japanese fiend Mr Tabata, and he’s a very unpheasant man

        And yes sir I pay to get messes up privately. See you at 6:30 in the morning so I don’t disappoint

  3. Travis said

    Wendler Strength 1.3
    5 x 87.5
    3 x 107.5
    6 x 120kg

    WOD as Rx’d = 159 reps

    Good wod, I don’t sprint often enough and enjoyed this one. Great work 6.30 crew!

  4. Ash said

    Wendler Strength 1.3
    5 x 115
    3 x 130
    3 x 145kg

    Deadlift felt good, could of done a few more on the last set, but taking it easy this week….

    WOD on the AirDyne = 144 Calories

  5. Dave said

    No one likes a tell tale but Hannah didn’t do her burpees or sing the eagles song 🙂

  6. Big Dan said

    Wendler 2.2
    3 x 110,3 x 126, 6 x 142.5kgs

    WOD Scaled to feet behind line due to back and glutes
    Jingle Jangles
    10 rounds 30 secs on 30 secs off
    131 reps

  7. Luke F-J said

    3 rounds for time of:
    50 double unders
    25 HR push ups
    15 pull ups

    Didnt time this, was aiming for unbroken through pull ups and push ups although this was a bit optimistic i think. Didnt realise how hard they would be after double unders. First round completly unbroken, then second round broke on the DUs and push ups and on the third round broke the push ups into sets of five and the pull ups to 8 and 7.

Sorry, the comment form is closed at this time.