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WOD
5 metre Jingle Jangle Sprints
30 secs work:30 secs rest
Repeated for 10 efforts

*Standard is a hand touch at each end.
*Each end = 1 length

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Athletes Who Ran in Sunday’s Perth Trail Series – Race 2. Perform the following instead of todays Strength & WOD:
“CrossFit Endurance Recovery”
3 rounds of 15 reps each:
Glute Ham Developer Sit-Up
Hip Extension
American Kettlebell Swing
Bench Press
Pull Up
All exercises with light:medium weight. Reps are until you feel burn in target area or prescribed amount.
This is not a timed WOD.

Struggling to hit depth in the squat? You know who you are. Do this!

]]> http://www.thecellfitness.com.au/2012/01/28/sunday-29-january-2012/feed/ 1 http://www.thecellfitness.com.au/2012/01/27/saturday-28-january-2012/ http://www.thecellfitness.com.au/2012/01/27/saturday-28-january-2012/#comments Fri, 27 Jan 2012 07:00:39 +0000 The Cell http://www.thecellfitness.com.au/?p=14781 WOD
“The Incredible Hulk”
As many rounds as possible in 20 mins of:
Deadlift, 5 reps
Hang Power Clean, 5 reps
Front Squat, 5 reps
Push Press, 5 reps
Back Squat, 5 reps

Choose your own weight.
Multiply load by rounds to give you a score (eg. 30kgs, 12 rounds = 360).
Post load, rounds and score to comments.

The Secret Advice of a Vegan CrossFitter

Good luck to all The Cell crew participating in tomorrows Perth Trail Series – Race 2. Stay hydrated and run fast, not hard!

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WOD
For time:
Hand Stand Push Up, 25 reps
Run, 400m
Ring Dip, 25 reps
Run, 400m
Push Up, 25 reps
Run 400m

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Under The Bar: Looking For More Time

BUT ARE YOU REALLY?

JOIN THE FEW WHO HAVE ALREADY PROVEN IT!

The Cell is holding their Real Fitness Standards Grading for Level III/IV candidates on Saturday 18 February 2012 from 8.00am.

STEP 1 – Register online via MBO or put your name on the rego form at The Cell
STEP 2 - Circle the date in your calendar
STEP 3 – Check out our FREE Level III/IV Training Guide, available here soon….

For more details…

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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!

Loads: Men 30kg, Ladies 20kg
Rest 1 min between movements

Post reps for each and total reps to comments

Relieve Neck and Shoulder Tightness

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

Post time to commments

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

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WOD
As many rounds as possible in 10 minutes of:
32kg (24kg) Double Kettlebell Floor Press, 3 reps
Pull Up, 10 reps

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Using Your Breath for Better Performance