The Cell

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

  • GRAB YOUR FREE LEVEL II TRAINING GUIDE



  • COMING EVENTS

    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

  • THE CELL NUTRITION BLOG







  • Archives

  • Recent Comments

  • RSS Meal of the Day

    • An error has occurred; the feed is probably down. Try again later.
  • Subscribe

  • SOFT TISSUE & CORRECTIVE THERAPY

    - Specialised Ayurvedic Practitioner
    - Sports and Trigger Point Massage
    Email Stef for appointments

  • DISCLAIMER

    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 www.thecellfitness.com.au, 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 www.thecellfitness.com.au with appropriate and specific direction to the original content.


    Protected by Copyscape Online Plagiarism Test
  • CrossFit Journal: The Performance-Based Lifestyle Resource



Monday 10 October 2011

Posted by The Coach on October 9th, 2011

MET CON MONDAY
WOD
As many rounds as possible in 20 mins of:
15′ Rope Climb, 1 ascent
Burpee + 180kg Tyre Flip, 5 reps
12lb Sledghammer Strike, 50 reps

Post rounds to comments

“Nothing will ever be attempted if all possible objections must first be overcome.”
Samuel Johnson

Stef - Event 1, Primal Pairs 2011

Advertisements

12 Responses to “Monday 10 October 2011”

  1. Luke Beverley said

    Just had to cancel a 12pm if anyone is interested.

  2. Michelle said

    Warm up: Airdyne, mobility, wall balls, lunges, KB Swings and push ups

    WOD as Rx’d

    6 rounds + 1 rope climb + 5 burpee/tyre flips + 28 sledge swings

    What a fun way to start the day!

    🙂

  3. Will F said

    Warmup:
    400m run, 2x (10x wall ball, 10x walking lunges, 10x kettlebell swings, 10x pushups) mobility

    WOD:
    As Rx’d – 5 rnds, 1 climb

    So de-motivated and lethargic lately which I’ve narrowed it down to what I’m eating, but the bigger problem is the lack of motivation to actually eat better.
    If I get back on track I’d estimate at least 6 rounds.

  4. The Cell said

    Not only putting it away, but puttiing it away with great efficiency and speed..

    😉

    SS

  5. Ash said

    WARM UP:
    400m run
    mobility

    STRENGTH:
    Press
    2.1
    3-3-5 @ 42.5, 47.5, 55

    WOD

    10-9-8-7-6-5-4-3-2-1 of

    42.5kg Push Press
    42.5kg Front Squat
    Toes to Bar
    400m Run

    Time: 34:22

    Aimed to get under 35 mins with all reps unbroken which i did, runs were on a treadmill at 12km, then i would drop 0.1km each round to help me keep count, so last one was done on 11.1 with a sprint at the end.

  6. Jase said

    Thought I’d whack up a comment as I actually got in a session this evening with the 5pm crew. Got pushed all the way by Rhys and was under Mike’s watchful eye as I attempted to beat his 7+ rounds. Managed to just get there in the end with 7+1+5+8. Gave it everything though and Mike tends to finish with a bit left in the tank so I reckon if he was chasing he’d steamroll me!

    Thought Carole was nipping at my ankles the whole time and finished to find she was in front of me!

    Jase 🙂

  7. First nite back in too weeks felt really good and an extra special thanks to Stef and jase for letting me hang out in the corner

    AMRAIFLWUML (as many rounds as I felt like without using my legs)
    Bench press(Boom!)
    Ring row
    Sit ups
    12kg KB weighted Situps
    Russian twists
    Seated 16kg KB clean and press
    16kg KB floor press

    Think that’s about it, sort of tried to do everything hahahaha

  8. Big Dan said

    WOD 20min AMRAPwith scaled rope climb 5:1
    rest as Rx’d
    5 rounds plus rope climb plus 2 burpee to tyre flips

Sorry, the comment form is closed at this time.