Posted by The Cell on 22nd December 2011
CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WOD
For time:
With 2 x 24kg (16kg) Kettlebells, perform the following for time:
Cross Carry Walking Lunge, 100m
Rack Carry, 100m
Farmers Carry, 100m
Overhead Carry, 100m
Cross Carry Walking Lunge, 50m
Rack Carry, 50m
Farmers Carry, 50m
Overhead Carry, 50m
Post time to comments
Compare to 010911
Video: Kettlebell Cross-Carry Walking Lunge
Abs by Mark Rippetoe, Starting Strength.com
The Cell Team wishes Ash & Jade all the best on their move to Tassy. As sad as it is to see you go, we’re excited for this new stage of your life. Keep training hard guys and stay in touch.
MERRY CHRISTMAS AND A HAPPY NEW YEAR TO EVERYONE. WE’LL SEE YOU ALL AGAIN ON TUESDAY 03 JANUARY 2012. IN THE MEANTIME, DON’T FORGET OUR OPEN GYMS TUESDAY 27 DEC AND THURSDAY 29 DEC. STAY SAFE!
Tags: CFT, CrossFit Total, task priority
Posted in wod | 11 Comments »
Posted by The Cell on 21st December 2011
CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WOD
“BRADSHAW”
10 rounds for time of:
Handstand Push Up, 3 reps
100kg (70kg) Deadlift, 6 reps
Pull Up, 12 reps
Double Under, 24 reps
Post time to comments
This WOD was named in honour of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. First posted on CrossFit.com – October 23 2011
The Squat – Bar Position from Starting Strength.com
The Cell now has member lockers available for hire. See the Dani or Kate at Reception for all details. First in, first served!
Tags: CFT, CrossFit Total, hero, task priority
Posted in wod | 14 Comments »
Posted by The Cell on 20th December 2011
CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
WOD
15, 10, 5 reps for time of:
24kg (16kg) Double Kettlebell Thruster
32kg (24kg) Kettlebell Russian Swing
Pull Ups
Post time to comments
“Breaking the Cycle” A CrossFit Journal Article
Tags: CFT, CrossFit Total, task priority
Posted in wod | 9 Comments »
Posted by The Cell on 18th December 2011
CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)
“CrossFit Total”
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max
Post each load and your total CFT score to comments
CrossFit Total Rankings (FAQ 4.9)
Tags: CrossFit Total
Posted in wod | 21 Comments »
Posted by The Cell on 15th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
Power Clean
3-3-3 reps
Post loads to comments
Then:
40-30-20-10 rep rounds for time of:
10kg Wall Ball
24” Box Jump
Post time to comments
Tags: affiliate, Australia, CrossFit, CrossFit Total, strength bias, task priority, Western Australia, wod
Posted in wod | No Comments »
Posted by The Cell on 14th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
Press
5-5-5 reps
then
10-7-4 x 70% 5RM
Post loads to comments
Then
5 rounds for time of:
140kg Deadlift, 5 reps
Burpee, 10 reps
Post time to comments
Tags: affiliate, Australia, CrossFit, CrossFit Total, strength bias, task priority, wod
Posted in wod | No Comments »
Posted by The Cell on 13th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
WOD
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments
Tags: affiliate, Australia, CrossFit, CrossFit Total, task priority, wod
Posted in wod | No Comments »
Posted by The Cell on 12th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
Deadlift
3-3-3 reps
then
1 x 15 reps
Post loads to comments
Then
5 rounds for time of:
42.5kg Overhead Squat, 10 reps
Ring Dip, 10 reps
Post time to comments
Tags: CrossFit, CrossFit Total, strength bias, task priority, Western Australia, wod
Posted in wod | No Comments »
Posted by The Cell on 11th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
WOD
“Deck of Cards”
As many reps as possible in 20 minutes where:
Hearts = Sledgehammer Strikes
Spades = 21″ Box Jumps
Diamonds = Burpees
Clubs = 24kg Russian Kettlebell Swings
Joker = 20 Pull Ups
Cards have face value with picture cards worth 10 reps. Aces are worth 11 reps.
Coach pulls out the cards and athletes perform the required number of reps of the movement as indicated by the suite. The next card will be pulled when the all athletes have finished the required reps.
Score is total reps completed in 20 mins.
Post score to comments
Tags: affiliate, Australia, Benchmark, CrossFit, CrossFit Total, wod
Posted in wod | No Comments »
Posted by The Cell on 10th October 2010
CrossFit Total Week
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the Strength WOD or the Daily WOD for that day. They will warm up and then do a CFT under the direction of a coach
“CrossFit Total”
Back Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max
Post loads to comments
The CrossFit Total
CrossFit Total Rankings (FAQ 4.9)
Want a better Clean or Snatch? Want to really ramp up your fitness level?
Correct rowing technique is the precise primal, core to extremity, movement pattern used in the Olympic lifts. Get better at rowing and your Oly lift technique will improve. Get better at rowing and your WOD times will improve. Get better at Rowing and your fitness level will improve. It’s a win:win situation.
To get better at Rowing, attend The Cell’s Rowing Workshop this Saturday! Only 1 spot remains so get in quick to take advantage of this development opportunity. Register and pay via the Workshops/Seminars tab on MBO
Tags: affiliate, Australia, CrossFit, CrossFit Total, strength bias
Posted in wod | No Comments »
