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 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 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 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 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 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 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 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 »
Posted by The Cell on February 18th, 2010
Strength
Deadlift
90% 3RM x 5 x 3
Post load to comments
WOD
As many rounds as possible in 15 minutes:
5 Strict Pull Ups
7 Push Press @ 65% of body weight
9 Knees to Elbows
Post rounds to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 11 Comments »
Posted by The Cell on February 17th, 2010
Strength
Press
90% 5RM x 8 x 3
(Remember, this prescription means 3 sets of 8 reps!)
WOD
As many rounds as possible in 12 minutes of:
Paralette Push up to Pass Through to Dip, 5 reps
Back Extension, 10 reps
10kg Wall Ball, 15 reps
Post rounds to comments
“The Soft Science of Dietary Fats”
“Cholesterol and Heart Disease: A Phony Issue”
Posted in wod | Tagged: CrossFit, gymnastics, strength bias, time priority, wod | 11 Comments »
Posted by The Cell on February 16th, 2010
Strength
Back Squat
90%5RM x 5 x 5
Post load to comments
WOD
As many rounds as possible in 12 minutes of:
8lb Sledgehamer Strikes, 21 left
8lb Sledgehamer Strikes, 21 right
Ring Push Up, 10 reps
Sledgehammer strikes must be hard and fast! Love taps don’t count as reps, so harden up and smash that tyre!
Post rounds to comments
“Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn’t make the fly any more dead, but the rest of the flies sure sit up and take notice.” – Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC
Posted in wod | Tagged: CrossFit, Old School, strength bias, time priority, wod | 9 Comments »
Posted by The Cell on February 4th, 2010
WOD
As many rounds as possible in 20 minutes where 1 round =
85% 3RM Deadlift, 1 rep
Pull Up, 1 rep
85% 3RM Deadlift, 3 reps
Pull Up, 3 reps
85% 3RM Deadlift, 5 reps
Pull Up, 5 reps
Post rounds to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 15 Comments »
Posted by The Cell on February 3rd, 2010
Strength
Power Clean
1 x 3
Post load to comments
WOD
As many rounds as possible in 12 minutes of:
Push Up, 10 reps
Sit Up, 15 reps
Walking Lunge, 20 steps
Post time to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 11 Comments »
Posted by The Cell on February 2nd, 2010
WOD
As many rounds as possible in 30 minutes of:
Row, 12 calories
35kg Thruster, 12 reps
Burpee, 12 reps
Walking Lunge, 12 steps
Post rounds to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 25 Comments »
Posted by The Cell on January 24th, 2010
Strength
Back Squat
90% x 5 x 3
Post load to comments
WOD
Jingle Jangles
30:30 x 10 rounds
What is a Jingle Jangle?
Place 2 cones 5 metres apart. Run between the two continuously for 30 secs. Rest 30 seconds and repeat 10 times. Your lowest number of lengths is your score. A length = running from one cone to the other.
Post score to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 13 Comments »
Posted by The Cell on January 18th, 2010
Strength
Deadlift
85% 3RM x 3 x 3
Then
85% 5RM x 15 x 1
Post loads to comments
WOD
As many rounds as possible in 12 minutes of:
5 Pull Ups
10 Push Ups
15 Double Unders
Post rounds to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 16 Comments »
Posted by The Cell on January 15th, 2010
Strength
Press
3 X 5 @ 80% 5RM
then
10-7-4 @ 70% 5RM
Post loads to comments
WOD
As many rounds as possible in 12 minutes of
Sprint 100m
Pull Up,
10 reps
Push Up, 10 reps
Post rounds to comments
HAPPY BIRTHDAY BILJANA!!!
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 21 Comments »
Posted by The Cell on January 14th, 2010
WOD
Seven rounds for time of:
Rope climb, 1 ascent
Ring dips, 10 reps
Toes to bar, 10 reps
Walking lunge, 10 steps
Post time to comments
Posted in wod | Tagged: CrossFit, strength bias, time priority, wod | 38 Comments »
