The Cell

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



    100 Day Push Up Challenge
    Mon 26 Sept 2011 to Tue 03 Jan 2012

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    Tue 01 Nov to Wed 30 Nov 2011

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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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Posts Tagged ‘Met Con’

Thursday 03 November 2011

Posted by The Coach on November 2nd, 2011

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.”

Sandbag Get Up - Robin


Posted in wod | Tagged: , | 19 Comments »

Monday 31 October 2011

Posted by The Coach on October 30th, 2011


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 »

Thursday 27 October 2011

Posted by The Coach on October 26th, 2011

“Tabata KB”
With a 16kg (12kg) Kettlebell perform 20 seconds of work with 10 seconds rest for 8 intervals each of:
Russian Swing
Goblet Squat
Chest to Overhead
1 min rest between movements.
Score is total reps

Post score to comments

“After the game, the king and the pawn go into the same box.”
Italian Proverb

Posted in wod | Tagged: , , | 44 Comments »

Monday 24 October 2011

Posted by The Coach on October 23rd, 2011


1. As many rounds as possible in 10 mins of:
25kg (17.5kg) Sandbag Get Up

Post reps to comments

Sandbag Get Up

Rest 5 mins

2. As many rounds as possible in 12 minutes of:
Hand Stand Push Up, 3 reps
Pull Up, 6 reps
32kg (24kg) Russian Kettlebell Swing, 9 reps

Post time to comments

Our own Cell Senior Coach, Storm, heads off tonight to represent Australia at the International Weightlifting Federation World Masters Championship in Limassol, Cyprus. We are extremely proud of Storm and wish her the best of luck and good lifting. We’ll keep you all updated on her progress and post the link to the live feed when it becomes available.

Crush it Storm!

Storm - Post WOD, CrossFit Games Australian Regional 2011

Posted in wod | Tagged: , | 22 Comments »

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.

Posted in wod | Tagged: , , | 32 Comments »

Monday 17 October 2011

Posted by The Coach on October 16th, 2011


For time:
Row, 1600m
Burpee, 75 reps
Row, 800m
42.5kg (30kg) Thruster, 50 reps
Row, 400m
GHD Sit Up, 25 reps
Row, 200m

Post time to comments

Posted in wod | Tagged: , | 20 Comments »

Thursday 13 October 2011

Posted by The Coach on October 12th, 2011

“Tabata This”

20 seconds of work:10 seconds of rest, repeated for 8 intervals each of:

  • Squat (reps)
  • Row (cals)
  • Pull Ups (reps)
  • Sit Ups (reps)
  • Push Ups (reps)

1 minute rest between movements
Score is lowest # of reps per movement added together

Post score to comments

Unrest of spirit is a mark of life; one problem after another presents itself and in the solving of them we can find our greatest pleasure.
Kal Menninger

Posted in wod | Tagged: , , | 15 Comments »