The Cell

CrossFit Perth affiliate; Delivering Real Fitness to Perth, Western Australia; The Cell CrossFit – Forging Elite Fitness



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    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.

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Saturday 08 October 2011

Posted by The Coach on October 7th, 2011

Back Squat
3 x 5 x 65-75-85% of 90% 1RM

Post loads to comments

As many rounds as possible in 12 minutes if:
60kg Power Clean, 7 reps
60kg Front Squat, 5 reps
Hand Stand Push Up, 3 reps
15′ Rope Climb, 1 ascent

Post rounds to comments

The Cell – Real Fitness Standards Grading is on today. 11am – 2pm. Are you registered??

Jane & Don - Talking tactics at the Primal Pairs 2011


14 Responses to “Saturday 08 October 2011”

  1. The Cell said

    Grading day today people! Its not too late to jump on board! 11am!

    Be there!



  2. Dave said

    5,5,5 backsquats 55kg, 62.5kg, 70kg

    scaled WOD
    amrap 12 mins:
    7 x 45kg powerclean
    5 x 45kg front squat
    3 x dual 12kg kettlebell press
    2 x 1/2 rope climbs

    3 rounds plus powercleans, should have scaled more spent most of the time looking at the bar

    • Jase said

      Scale, Scale, Scale 🙂

      This is something that does take time to learn Dave, but is something that everyone MUST learn.

      I think 35 would have been plenty for you. That would have allowed you to keep working more but would have still pushed you.

      Jase 🙂

  3. Flash! said

    Level 1 done! Solid effort by everyone today!! 🙂

  4. Well done to all the Level 1’ers you all nailed it.

    First time in 2 weeks I’ve done anything, even if it wasnt much, happy times and thanks to Jase and Stef for letting me hang outbid the corner

    King of the bench, just saying !

  5. Ash said

    Well done to everyone today, especially my #1 Crossfitter who did then morning WOD and came back for more!!!

  6. Adam said

    Level 1 done!

    Really happy with my baseline wod time! 🙂

  7. Biljana said

    Hey Dave – haven’t got your contact details but I heard about a place in Innaloo ready for rental next week. If you’re interested let me know and I’ll give you contact details and a bit more info. 🙂

  8. Ash said

    400m Run
    1x CFWU

    Back Squat

    5-5-10 @ 70, 82.5, 92.5

    As many rounds as possible in 12 minutes if:
    60kg Power Clean, 7 reps
    60kg Front Squat, 5 reps
    Hand Stand Push Up, 3 reps
    Dead Hang Pull Up, 5 reps

    3 Rounds + 7, 5, 2.

    Had only done 42.5kg Front Squat so was happy to get out 4 lots of 5 unbroken, very tough though after 6 days straight, bring on Sunday and an extra 2hrs sleep!!!

    When will we see Pics from today???

  9. michelle said

    Warm up: Airdyne, mobility, lunges, push ups

    Strength: Box Squat
    5-5-5 @ 60-65-70kg

    WOD: AMRAP 12min
    25kg Power Clean x 7
    25kg Front Squat x 5
    Pike Push up x 3
    Rope Climb x 1

    6 rounds even

    Congrats to all those who passed level one today!! 🙂

  10. The Cell said

    Pics will be coming Ash!!! 🙂

    What a stellar effort by all today! Remember guys rest up, hydrate and get those nutrients in to your body! Could not be any prouder of you all right now!

    Your coaches are supper happy with your performance and proud to coach you!

    For those sitting on the fence! Get in to this, it is a great way to test yourself and understand where you are within your own ability!

    I look forward to seeinbg more of you at our level 2 coming up!

    Enjoy your weekend people!



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