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Friday 15 November 2013

CROSSFIT
BEGINNER STRENGTH 11.3

1a) Back Squat 3 x 5
1b) Dips 3 x M/E

INTERMEDIATE STRENGTH 11.3

1a) Back Squat 3 x 3 x 85%
1b) Dips 3 x M/E

WOD
As many rounds as possible in 12 minutes of:
24kg/16kg Goblet Squat, 10 reps
24kg/16kg American Swing, 10 reps
Row, 250m

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KETTLEBELL CROSSFIT
STRENGTH

1a) Double Kettlebell Front Squat, 3 x 7 reps
1b) Double Kettlebell Floor Press 3 x 7 reps

WOD
5 rounds for time of:
24kg/16kg American Swing, 30 reps
Sit Up, 25 reps
16kg/12kg Single-Arm Thruster, 10/10 reps

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Want to Build Unstoppable Fitness?
Strip Fat?
Develop Awesome Strength?

Attend

The Cell – Kettlebell Workshop

and Learn How!

Saturday 5 May 2012
2pm to 5pm

http://thecellfitness.com.au/2012/04/08/15628/

Tuesday 27 September 2011

WENDLER STRENGTH 2.4

Deadlift

3 x 5 x 40-50-60% of 90% 1RM

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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

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Compare to 21042011

We all wish the Battman a very speedy recovery

Friday 17 December 2010

Power Clean

3-3-3 reps @ 60% 3RM

then

WOD

40-30-20-10 rep rounds for time of:

16kg Double Kettlebell Push Press

Sit Ups

Compare to 10/03/10

Dan, Elise and Batty mid-WOD

Friday 26 November 2010

Power Clean

3-3-3 reps

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Then

12-9-6-3 rep rounds for time of:

140kg Deadlift

2 x 24kg Kettlebell Clean

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If you haven’t read it yet, check out the blogpost on shoes from our good friend Brian MacKenzie of CrossFit Endurance. BMack will be in Perth for the CrossFit Endurance Certification in January at West Coast CrossFit. We thoroughly recommend it!

Pete G - Always going hard!

Saturday 28 August 2010

“The Cell Inmate #546”

For time:

Pull Up, 60 reps

Ring Push Up, 60 reps

16kg American Kettlebell Swing, 60 reps

16kg Kettlebell Push Press, 60 reps

GHD Sit Up, 60 reps

60kg Deadlift, 60 reps

15ft Rope Climb, 6 ascents

16kg Kettlebell Snatch, 60 reps

Burpee, 60 reps

Double Under, 60 reps

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You can now book online and pay on the night for skill sessions. Go to the “Seminars” tab in MBO, register for the skill session you want and you’re in. The option is still available to pay online, however we have have opened it up for unpaid enrollments to cater for those without a credit card.

Friday 27 August 2010

Overhead Squat

5-5-5-5-5 reps

then

1 x 15 x 70-80% 5RM

Then

15-12-9 reps for time of:

85kg Front Squat

32kg Kettlebell Swing

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“The Overhead Squat”

By Coach Greg Glassman

CrossFit Journal article (PDF)

Friday 20 August 2010

Overhead Squat

5-5-5-5-5 reps

then

1 x 15 x 70-80% 5RM

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Then

3 rounds for time of:

85kg Clean, 3 reps

32kg Kettlebell American Swing, 3 reps

17.5kg Ring Dip, 3 reps

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Tuesday 10 August 2010

Power Snatch

3-3-3-3-3 reps

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Then

“The Cell Kettlebell Complex”

With a 24kg Kettlebell perform 5 reps for time where 1 rep =

Slasher to Halo x 10

Deck Squat x 5

Swing x 10

Snatch x 5/5

Clean and Press x 5/5

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Compare to: 120610

Saturday 31 July 2010

Strength

Deadlift

1 x 5 reps

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WOD

As many rounds as possible in 15 minutes of:

16kg Double Kettlebell Walking Lunge, 20 steps (KB’s in the Rack)

15ft Rope Climb, 1 ascent

Kettlebell Push Up, 10 reps (hands on bell of KB)

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