The Cell

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



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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 ‘wod’

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 »

Tuesday 07 December 2010

Posted by The Coach on December 6th, 2010

“Partner WOD #3 – Partner CINDY”
As many rounds as possible in 20 mins of:
5 Pull Ups
10 Push Ups
15 Squats

Partner A starts and does 5 Pull Ups
When they finish their pull ups, Partner B does 10 Push Ups
Partner A then does 15 Squats
That is 1 round
Then Partner B does 5 Pull Ups
Partner A does 10 Push Ups
Partner B does 15 Squats.
Continue in this manner until the 20 minutes is complete.

– 1 Person working at a time
– Partners MUST alternate the movements
– WOD can be done individually by Cell members in which case, normal “Cindy” WOD rules apply

Post rounds to comments

Get off the ibuprofen

The Towler whisperer

Posted in wod | Tagged: , , , , , | 16 Comments »

Monday 06 December 2010

Posted by The Coach on December 5th, 2010

“Partner WOD #2”
3 rounds for time of:
15 x Medball (10kgs/5kgs) Front Squats each, partner holds medball overhead
15 x Situps each, partner holds a plank
15 x Wall Balls each (10kg/5kgs), partner holds the bottom of the front squat
15 x Burpees each, partner holds the pushup position
Run 400m together

WOD Rules
– 1 partner working at a time
– only reps performed whilst the “resting” partner is in position count
– EG, if the “resting” partner puts the medball down, comes out of the plank position, can’t maintain below parallel on the front squat hold or can’t hold the push up position, the “working” athlete must stop until their partner gets back into position.
– This WOD can be done individually by Cell members in which case it is 5 rounds for time of the prescribed reps and loads

Post time to comments

Tamara tyre flippin'

Posted in wod | Tagged: , , , , , , | 9 Comments »

Wednesday 01 December 2010

Posted by The Coach on November 30th, 2010

5 rounds for time of:
25kg Sandbag Carry, 200m
12lb Sledgehammer Strikes, 50 reps
182kg Tyre Flips, 5 reps
32kg Kettlebell 1-Hand Farmers Carry, 100m

Post time to comments

Compare to 26/10/2010

A couple of The Cell originals, Damon & Rod

Posted in wod | Tagged: , , , , , , , , | 12 Comments »

Tuesday 30 November 2010

Posted by The Coach on November 29th, 2010

3-3-3 reps
1 x 15 x 70% 3RM

Post loads to comments


For Time:
60kg Power Clean & Jerk, 30 reps
After every rep, perform 2 Burpees

This WOD is named after Cell member Luke F-J who pushes himself so hard he often throws up. Whilst not a goal of our training, sometimes vomiting is an unwelcome side effect that very occassionally occurs. In Luke, his intensity is so high and his effort so great in each and every workout, he throws up more than most. Luke’s efforts are inspirational and because of that, we’ve named this very tough WOD in his honour.

Post time to comments


Posted in wod | Tagged: , , , , , , , | 17 Comments »

Monday 29 November 2010

Posted by The Coach on November 28th, 2010

5 rounds for time of:
42.5kg Overhead Squat, 15 reps
Ring Dip, 15 reps
Row, 15 Calories

Post tme to comments

Well done to all our Cell mates who participated in the CrossFit Olympic Weightlifting Certification with Coach Burgener at the weekend. It was a great weekend, very hot, but a lot learnt. Yay burpee!!!!

Coach Storm smashing out the Wall Ball shots

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

Winthrop Baptist College

Posted by The Coach on November 26th, 2010

Congratulations to the boys and girls form Winthrop Baptist College! Another excellent display of physical performance, accompanied by mental strength and intellectual stimulus at the end of a hard day’s training session! Also, a well done to all those students at Winthrop who participated today and well done to those dedicated young athletes who competed in their triathlon not long ago.

700m Swim
32km Bike ride
7km Run

Fastest competitor from the group finished in under 1hr and 45mins!

Keep training hard kids! “What you sow you shall reap…”

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Posted in Challenge | Tagged: , , , , , , , | Comments Off on Winthrop Baptist College