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Saturday 26 May 2012

CELL STRENGTH 1A.4 – DELOAD WEEK
Press
5-5-5 @ 40-50-60% of 1RM

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WOD
“ROD”
For time:
Body Weight Deadlifts, 26 reps
15′ Rope Climb, 1 ascent
24kg (16kg) Kettlebell Snatch, 19 reps (each hand)
Chest to Bar Pull Ups, 47 reps

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Tactical Strength Challenge, 12pm today @ The Cell!

Thursday 24 May 2012

CELL STRENGTH 1A.4 – DELOAD WEEK
Back Squat
5-5-5 @ 40-50-60% of 1RM

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WOD
3 rounds for time of:
70kg (50kg) Push Press, 1 rep
Strict Pull Up, 1 rep
70kg (50kg) Push Press, 3 reps
Strict Pull Up, 3 reps
70kg (50kg) Push Press, 5 reps
Strict Pull Ups, 5 reps

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A big HAPPY BIRTHDAY to The Cell’s Admin Extraordinaire, Danielle! Have a great day Dani.

Friday 20 April 2012

STRENGTH 4.4 – Unload Week
Press
5-5-5 @ 40-50-60% of 90% 1RM

WOD
15-12-9 rep rounds for time of:
70kg (50kg) Power Clean
25kg (17.5kg) Sandbag Thruster

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Tuesday 17 April 2012

STRENGTH 4.4 – Unload Week
Power Clean
5-5-5 @ 40-50-60% of 90% 3RM

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WOD
5 rounds for time of:
32kg Double Kettlebell Floor Press, 5 reps
Pull Up, 10 reps

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FREE COFFEE FOR MEMBERS TODAY @ THE CELL

Monday 16 April 2012

STRENGTH 4.4 – Unload Week
Back Squat
5-5-5 @ 40-50-60% of 90% 1RM

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WOD
For time:
35kg (25kg) Back Squat, 50 reps,
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 40 reps,
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 30 reps
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 20 reps
15′ Rope Climb, 1 ascent
35kg (25kg) Back Squat, 10 reps
15′ Rope Climb, 1 ascent

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CrossFit athlete performing Wall Balls during the CrossFit Games Open at The Cell CrossFit, Perth

Thursday 26 January 2012

STRENGTH 1.4 – Unload Week
Power Clean
5-5-5 @ 40-50-60% of 90% of 3RM

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WOD
3 rounds for time of:
140kg Deadlift, 5 reps
25kg Sand Bag Carry, 400m

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Mobility WOD Episode 357/365 – Baby Mommas, Double Unders, Bladder Control and a Little Bit of Pee!

HAPPY AUSTRALIA DAY!

Australia Day WOD at The Cell

Tuesday 24 January 2012

STRENGTH 1.4 – Unload Week
Press
5-5-5 @ 40-50-60% of 90% of 1RM

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WOD
15-12-9 reps for time of:
32kg (24kg) Kettlebell Snatch (L)
32kg (24kg) Kettlebell Snatch (R)
Pull Ups

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Your Goals Will Destroy You

With the CrossFit games season fast approaching, we thought this quote appropriate and timely…
In order to compete, in the ideological sense of the word, at the highest levels, sport actions must be executed with technical-tactical mastery. If one accepts this to be true then one must also accept that sports training must begin, not by participating in competition, but by first learning how to move efficiently.” from this article

CrossFit athlete performing sledge hammer strikes at The Cell, Perth

Saturday 30 July 2011

-UNLOAD WEEK-

STRENGTH

Deadlift

7 sets x 3 reps @ 50-60% of 1RM

60-90 sec rest between sets

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WOD

As many reps as possible in 10 minutes of:

Double Unders

If you can’t do Double Unders, you have 10 minutes to practice and get coached in how to.

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The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed in these two: common-sense and perseverance.

Owen Feltham

Friday 29 July 2011

-UNLOAD WEEK-

STRENGTH

Press

7 sets x 3 reps @ 50-60% of 1RM

60-90 sec rest between sets

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WOD

For time:

Row, 1km

As soon as you finish the row, take half of your row time in seconds and perform that many sit ups.

Eg, it takes you 4 mins to row 1000m, that’s 240 seconds. You will perform 120 Sit Ups.

Record total time and sit up reps.

Thursday 28 July 2011

-UNLOAD WEEK-

WOD

“CINDY”

As many rounds as possible in 20 minutes of:

Pull Up, 5 reps

Push Up, 10 reps

Squat, 15 reps

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The Broken Fitness Industry