Posted by The Cell on March 19th, 2010
Strength
Power Clean
5-5-5 reps
Use ascending sets
Post loads to comments
WOD
Jingle Jangles
10 rounds
30 secs work/30 secs rest
Standard is hand touch to ground at each end.
Post total lengths to comments
The Robb Wolf Fish Oil Calculator. Get Some!
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 9 Comments »
Posted by The Cell on March 18th, 2010
Strength
Back Squat
5-5-5-5-5 reps
Use ascending sets
Then
1 x 20 reps
Use approx 70% 5RM
Post loads to comments
WOD
21-15-9 rep rounds for time of:
60kg Hang Power Clean
10kg Wall Ball
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 7 Comments »
Posted by The Cell on March 17th, 2010
WOD
With a 24kg Kettlebell, perform 7 rounds for time of:
Goblet Squat, 10 reps
Goblet Lunge 5/5 reps
American Swing, 10 reps
Snatch, 5/5 reps
Clean & Push Press 5/5 reps
Post time to comments
Audio Interview with Jeff Martone, Tactical Athlete.com and CrossFit’s Kettlebell Subject Matter Expert. (MP3)
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 12 Comments »
Posted by The Cell on March 16th, 2010
Strength
Deadlift
3-3-3 reps
Use ascending sets
(eg 1st Set – 75% 3RM
, 2nd Set – 85% 3RM,
3rd Set – Aim for a 3RM PB)
Then
1 x 15 reps
Use approx 75% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
60kg Thruster, 7 reps
Burpee, 9 reps
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 12 Comments »
Posted by The Cell on March 15th, 2010
Strength
Press
3-3-3 reps
Use ascending sets
then
10-7-4 reps
Use approx 85% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
Rope Climb, 1 ascent
Sledgehammer Smashes, 25 reps – Left
Sledgehammer Smashes, 25 reps – Right
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 17 Comments »
Posted by The Cell on March 14th, 2010
WOD
For time:
Pull Up, 100 reps
Clapping Push Up, 100 reps
20kg Weighted Sit Up, 100 reps
21″ Box Jump, 100 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 25 Comments »
Posted by The Cell on March 12th, 2010
WOD
Five rounds for time of:
45kg Overhead squat, 15 reps
Row 500 meters
Sit-Up, 25 reps
Post time to comments
Good luck to all our athletes competing in this weekend’s CrossFit Games WA, NT & SA Sectional Qualifiers.
Quality of Life, Not Leisure – CrossFit Journal Article
Posted in wod | Tagged: affiliate, CrossFit, Perth, strength bias, task priority, Western Australia, wod | 6 Comments »
Posted by The Cell on March 11th, 2010
Strength
Deadlift
3-3-3-3-3 reps
Use ascending sets
Post loads to comments
WOD
5 rounds for time of:
24kg Kettlebell Clean & Jerk, 20 reps
Double Under, 20 reps
Post time to comments
The Three Disciplines Required of Every Combat & Tactical Athlete from Progressive Force Concepts
Posted in wod | Tagged: affiliate, CrossFit, deadlift, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 6 Comments »
Posted by The Cell on March 10th, 2010
Strength
Press
5-5-5 reps
Use ascending sets
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
24kg Kettlebell Snatch, 20 reps
21″ Box Jump, 15 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 7 Comments »
Posted by The Cell on March 9th, 2010
Strength
Back Squat
5-5-5 reps
Use ascending sets
Post load to comments
WOD
40-30-20-10 rep rounds for time of:
16kg Double Kettlebell Push Press
Sit Ups
Post time to comments
Why the low bar back squat is king
Posted in wod | Tagged: affiliate, CrossFit, kettlebell, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 11 Comments »
Posted by The Cell on March 8th, 2010
WOD
“TABATA FUN”
Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements:
10kg Wall Ball
Burpee
24kg Kettlebell American Swing
Double Unders
Record your lowest rep count for each movement for each of the 8 rounds. Add the 4 together. This is your score.
Post score to comments
Posted in wod | Tagged: affiliate, CrossFit, gymnastics, kettlebell, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 11 Comments »
Posted by The Cell on March 7th, 2010
Strength
Power Clean
3-3-3 reps
Use ascending sets
Post load to comments
WOD
5 rounds for time of:
140kg Deadlift, 7 reps
Knees to Elbows, 21 reps 2
Post time to comments
Some Aspects About Restoration of Work Capacity By L.S. Homenkova
What do you do to recover from your training sessions? Read the above article and discuss via comments.
Posted in wod | Tagged: affiliate, CrossFit, deadlift, olympic, Perth, strength bias, task priority, weightlifting, Western Australia, wod | 19 Comments »
Posted by The Cell on March 5th, 2010
WOD
As many rounds as possible in 20 minutes of:
60kg Hang Power Clean, 5 reps
Pull Up, 7 reps
21″ Box Jumps, 9 reps
Post rounds to comments
Posted in wod | Tagged: affiliate, CrossFit, olympic, Perth, Real Fitness, strength bias, time priority, weightlifting, Western Australia, wod | 9 Comments »
Posted by The Cell on March 4th, 2010
Strength
Deadlift
1 x 3 reps
Aim for a 3RM PB
Post load to comemnts
WOD
5 rounds for time of:
10kg Medicine Ball Clean, 10 reps
Ring Dip, 10 reps
Post time to comments
Posted in wod | Tagged: affiliate, CrossFit, deadlift, max effort, Perth, Real Fitness, strength bias, task priority, Western Australia, wod | 10 Comments »
Posted by The Cell on March 3rd, 2010
Strength
Press
1 x 5 reps
Aim for a 5RM PB
Post load to comments
WOD
5 rounds of:
With a continuously running clock
Row 500m every 3.30 mins
Record time for each of the five effort to comments
Posted in wod | Tagged: CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 6 Comments »
Posted by The Cell on March 2nd, 2010
Strength
Back Squat
1 x 5 reps
Aim for a 5RM PB
Post load to comments
WOD
As many rounds as possible in 15 minutes of:
Pull Up, 10 reps
Push Ups, 15 reps
10lb Sledge Hammer Strikes, 20 reps
Post rounds to comments
Sledge Hammer strikes MUST be hard and fast. Love taps WILL be called “No Rep” by your Cell Coach!!
Posted in wod | Tagged: affiliate, CrossFit, Old School, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 11 Comments »
Posted by The Cell on March 1st, 2010
WOD
“Chipper 250″
For time:
25 Double Unders
25 American Kettlebell Swings, 24kg
25 Sit Ups
Run, 400m
25 Hang Cleans, 45kgs
25 Back Extensions
Row, 500m
25 Power Snatches, 45kgs
25 Knees to Elbows
Run 400m
25 Push Press, 45kgs
25 Deadlifts, 45kgs
25 Double Unders
Post time to comments
Posted in wod | Tagged: affiliate, Australia, Chipper WOD, CrossFit, kettlebell, olympic, Perth, Real Fitness, weightlifting, Western Australia, wod | 21 Comments »
Posted by The Cell on February 28th, 2010
Strength
Power Clean
1 x 3 reps
Aim for a 3RM PB
Post load to comments
WOD
As many reps as possible in 10 minutes of:
60kg Ground to Overhead Anyhow
Record total reps to comments. Also include total kgs lifted in 10 minutes. Eg, 60kg x 100 reps in 10 mins = 6000kg.
Posted in wod | Tagged: affiliate, Australia, CrossFit, olympic, Perth, Real Fitness, strength bias, time priority, weightlifting, Western Australia, wod | 10 Comments »
Posted by The Cell on February 26th, 2010
WOD
“DT”
5 rounds for time of:
70kg Deadlift, 12 reps
70kg HPC, 9 reps
70kg Push Jerk, 6 reps
Post time to comments
Posted in wod | Tagged: Benchmark, CrossFit, Perth, Real Fitness, strength bias, task priority, wod | 4 Comments »
Posted by The Cell on February 25th, 2010
Strength
Deadlift
3-3-3-3-3 reps
Use a load that is 95% of your 3RM.
WOD
“CINDY”
As many rounds as possible in 20 minutes of:
Pull Up, 5 reps
Push Up, 10 reps
Squat, 15 reps
Post rounds to comments
“The Winners Circle” (PDF)
Posted in wod | Tagged: CrossFit, Perth, Real Fitness, strength bias, time priority, Western Australia, wod | 14 Comments »
