The Cell

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Archive for the ‘wod’ Category

Saturday 05 November 2011

Posted by The Coach on November 4th, 2011

WENDLER STRENGTH 4.1
Back Squat
3 x 5 x 65-75-85% of 90% 1RM

Post loads to comments

WOD
“The Cell Kettlebell Complex”

With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =
Slasher to Halo, 5/5 reps
Deck Squat, 5 reps
Russian Kettlebell Swing, 10 reps
Snatch, 5/5 reps
Clean & Press, 5/5 reps

Post time to comments

Compare to 270911

Hand Tear Running Repairs - Mike & Laila

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Posted in wod | Tagged: , , | Comments Off on Saturday 05 November 2011

Friday 04 November 2011

Posted by The Coach on November 3rd, 2011

WENDLER STRENGTH 4.1
Power Clean
3 x 5 x 65-75-85% of 90% of 3RM

Post loads to comments

WOD
3 rounds for time of:
Hand Stand Push Up, 6 reps
Pull Up, 12 reps
16kg Double Kettlebell Walking Lunge, 18 steps

Post time to comments

Hannah Post WOD

Posted in wod | Tagged: , | 23 Comments »

Thursday 03 November 2011

Posted by The Coach on November 2nd, 2011

WOD
For time:
Run, 800m
30 Burpees
100kg (70kg) Deadlift, 15 reps
Row, 500m
100kg (70kg) Deadlift, 15 reps
30 Burpees
Run, 800m

Post time to comments

“Storms make oaks take roots.”
Proverb

Sandbag Get Up - Robin

Posted in wod | Tagged: , | 19 Comments »

Wednesday 02 November 2011

Posted by The Coach on November 1st, 2011

WENDLER STRENGTH 4.1
Press
3 x 5 x 65-75-85% of 90% of 1RM

Post loads to comments

WOD
“Nancy”

5 rounds for time of:
Run 400m
42.5kg (30kg) Overhead Squat, 15 reps

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The Hook Grip – Use It!

Posted in wod | Tagged: , , | 10 Comments »

Tuesday 01 November 2011

Posted by The Coach on October 31st, 2011

WENDLER STRENGTH 4.1
Deadlift
3 x 5 x 65-75-85% of 90% of 1RM

WOD
Buy In: 50 GHD Sit Ups
Tabata Front Squat 30kg (20kg)
Check Out: 50 GHD Sit Ups

Post total reps to comments

NEWS FLASH: Confirmation that Storm has taken out the Silver medal in her category at the IWF World Masters Championship in Cyprus! Great work Storm!!

Posted in wod | Tagged: , | 19 Comments »

Monday 31 October 2011

Posted by The Coach on October 30th, 2011

MET CON MONDAY
WOD

As many rounds as possible in 30 mins of:
180kg (125kg) Tyre Flip, 5 reps
12lb (8lb) Sledge Strike, 10 reps
15′ Rope Climb, 1 ascent
24kg (16kg) Kettlebell American Swing, 15 reps

Post time to comments

Posted in wod | Tagged: , | 37 Comments »

Saturday 29 October 2011

Posted by The Coach on October 28th, 2011

WENDLER STRENGTH 3.4
Back Squat
5 x 40%, 5 x 50%, 5 x 60% of 90% of 1RM

Post loads to comments

WOD
21-15-9 rep rounds for time of:
50kg (35kg) Thruster
Hand Release Push Ups

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“Life, in all ranks and situations, is an outward occupation, an actual and active work.”
W. Humboldt

CrossFit Radio – Episode 194 (MP3)

Posted in wod | Tagged: , | 16 Comments »