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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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Thursday 20 October 2011

Posted by The Coach on October 19th, 2011

21-18-15-12-9-6-3 reps for time of:
42.5kg (30kg) Squat Clean
85kg (60kg) Deadlift
24″ Box Jump
Begin each round with a 50 metre Bear Crawl

Post time to comments

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy. First posted on – October 2, 2011

We thought this was a very good article that demonstrates that you really should know the “why” behind what you’re doing.


32 Responses to “Thursday 20 October 2011”

  1. Big Dan said

    Wow, i thought Monday’s Metcon was tough, i’ll be thinking of my cell mates when i’m drinking wild turkey after cricket training Thursday evening = )

  2. KingoftheBench! said

    that is an absolute cracker, good luck all 🙂

  3. Ash said

    I need subs for the following

    Double Unders
    24 inch box jumps (might be able to do them??)
    50m bear crawl, don’t wanna do it on the treadmill!


  4. Travis said

    Looking forward to this one!

  5. Shaun said

    looking forward to this! just dont expect me to finish before friday 😉

  6. Scott F said

    London Crossfit

    Monday 17th Oct


    8.47 as required

    Could not believe it was written on the white board when I walked into the box! First ‘Fran’ as required.

    Now for some climbing in France!

  7. Bliss said

    Oh my stars…I love this WOD!!!

    It’s pity that I would most likely take three hours to complete it at the moment 🙂 🙂

    In any other year I probably would have smashed Michael…


    • Ash said

      Unfortunately Bliss, this is the year 2011….
      Best to put this one in the rear vision mirror and focus on kicking his arse in 2012!

  8. Me too

  9. Richie said

    This will be my 4th official session at the Cell…and…sweet baby Jesus that’s gonna hurt.

  10. Jeff said

    Sorry Storm. Plan for a 2300 finish tomorrow. 🙂

  11. Scott said

    If I start now (0030) I should be just about done by the time the 1800 session begins!!!!

  12. Ash said

    “CARSE” with a few little changes….
    21-18-15-12-9-6-3 reps for time of:
    42.5kg (30kg) Squat Clean
    Barbell Jump overs
    85kg (60kg) Deadlift
    24″ Box Jump

    Begin each round with 25 Push Ups

    Time: 38:35

    That was tough, especially when i finished and realized the AC was off.
    Also must admit my shirt came off after the first round because i was drowning in it..
    Wouldn’t be surprised if there were a few ‘no reps’ on a few squat cleans.

  13. Jase said

    Why are so many people defeated before they’ve even started this WOD?? I would guarantee all of you have done something a lot tougher than this WOD. Yes it will be hard, you may even sweat, but you will do it and from what I know about EVERYONE who trains at The Cell, you will do it bloody well!

    Get some!

  14. Adam S said

    On a different note, Can anyone suggest a place to buy a weighted vest? only place i can find them is Australian Kettlebells website? Are these the best?

  15. WOD
    “CARSE” ….
    21-18-15-12-9-6-3 reps for time of:42min 21 secs
    25.5kg Squat Clean
    single skips 3:1 for double unders
    60k Deadlift
    24″ Box Jump
    50m Bear Crawl

    I feel sick at my desk now ….I nearly threw up twice already ….good job my boss is based in Brazil.
    Ian Dubican

  16. Vicki said

    GAH! I have to say, this was tough. I didn’t get to finish (had to get home so pete could get to work) so completed to 9’s and I was at just over 35 mins. By round three I subbed out DU’s for singles just to get the WOD done and had to go to power cleans only as my knee was pinging, and it still took forever.It was those damn bear crawls!
    Hard. Awesome work from everyone in the hardcore 5.30 crew. This one sucked ass.

  17. Jane said

    omg! how I wish I was in today – this looks awesome I love long WODs 🙂 and given my newly found love of lifting the squat cleans makes it doubly awesome

    I am going to have to lock this one away to do at home soon!

    only 4 more training days for me and then a week’s R&R from training so only walking and yoga next week – hope that next weeks WODs aren’t as awesome as this one as will be very unhappy to be missing them

  18. Travis said

    WOD as Rx’d
    Time = 43:00

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