The Cell

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Wednesday 12 October 2011

Posted by The Coach on October 11th, 2011

3 x 3 x 70-80-90% of 90% 1RM

Post loads to comments

5 rounds for time of:
Run, 400m
42.5kg Power Clean, 15 reps
Push Up, 20 reps

Post time to comments

Some of our totally awesome Level 1 athletes!


36 Responses to “Wednesday 12 October 2011”

  1. Dave said

    You know you crossfit too much when…

    .. when you get home from signing a lease for a rental property, jump on google maps street view to take a look at the nearby park for a place to do pullups

  2. Ash said

    Damn, i need to get the number of that blonde in the white singlet, 2nd from the left…

  3. Scott F said

    Live from Aberdeen, Scotland

    The ‘Hotel’ WOD

    Five rounds (forgot to record time)

    400mt run (on a treadmill!!!!!)
    50 squats
    25 burpees

    Plenty of strange looks from the other ‘gym users’ when I started smashing out burpees! But hey what would I know. They were killing it in the ‘fatburning zone’ LOL!!

    Now I just need to find some food in the country that is NOT fried! Leafy greens is a dirty word over here…

  4. Jase said

    Your a champion Scott! Good work brother! Travel safe!



  5. The Cell said

    Warm up:
    5 mins skipping
    3 rounds of:
    10 strict pull ups with additional single arm hangs
    10 ring dips
    5 Box – Paralette pike push ups
    10 GHD sit ups
    10 Pistols
    10 Goodmornings (40kg)

    WENDLER 1.4
    Back squats
    5 x 45kg
    5 x 55kg
    5 x 65kg

    WENDLER 2.1
    5 x 115kg
    5 x 132kg
    7 x 150kg (felt a little heavy today)

    7 rounds with 1 minute rest between rounds – sprint each round. Score is total time
    80kg sled push, 10-12m
    2 x 40kg KB farmer carry’s, 50m
    45kg Sandbag shoulder, 2 reps each side

    1= 54sec
    2= 1.03min
    3= 1.02min
    4= 58sec
    5= 1.05min
    6= 1.07min
    7= 2.01min (could not budge the sled)! 😦

    TIME = 14.12min (or there about)


  6. Flash!! said

    Firstly, WELCOME BACK to shirts of wednesday!! Boom!

    3 x 5 @ 52kgs, 60kgs, 68kgs.

    5 rounds for time of:
    Run, 400m
    24kg Power Clean, 15 reps
    Push Up, 20 reps

    Time: 18:45

    Felt slow this morning 😦 took my time with push ups to make sure I had good form. Broken sleep didn’t help either but all good, we live and we learn!

  7. Raj said

    Haha good WOD today by 6.30 crew. Enjoyed this WOD. Shirts will be off more often as it heats up flash. !!!
    Stef I’m way darker than u in pic. BAM. Wait am I the darkest at the Cell ??

  8. TheBattmanoftheTagTeam! said

    F*rk! did i miss shirts off again!

  9. Will F said

    3 rnds of: 200m run, 20x kettlebell swings, 15 squats, 10x situps, 5x inch worms, mobility between movements
    Press warmup

    Wendler Press 2.2
    25kg, 27.5kg, 30kg x 7

    with 30kg powerclean – 19.05

  10. The Cell said

    Margaret, you are too white to be talking like that girl…



  11. Jase said

    Careful people


  12. Rhys said

    Funny thing happened to me. Doing ball slams on the oval this morning for PT and on the first one….
    Right in the kisser!
    There was blood and a big ole split lip.
    The swellings pretty good too.

  13. 5 RFT
    10 x 40kg bench
    10 x 16KB Situps
    10 x 5kg Russian Twist
    10 x 16KB DBL floor press
    10 x Ring Row
    10 x L and R seated 16KB sntach and press


  14. Big Dan said

    Press 2.4 deload
    5,5,5 reps @ 25,31,37.5 kgs

    WOD Scaled 3RFT because of my dodgy back
    400m run
    30kg powerclean x 15
    Pushups x 20
    Huge effort by the rest of the 5pm crew, who all smashed out 5rft in between 15-20 minutes. Well done

  15. Laila said

    Managed to get myself the slowest time of the day! And well deserved. Perfect result after punishing myself for three weeks with no training, eating non-paleo and drinking lots of wine…and then more wine. Self-sabotage at it’s best! Lesson learned 🙂

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