The Cell

Congratulations to the boys and girls form Winthrop Baptist College! Another excellent display of physical performance, accompanied by mental strength and intellectual stimulus at the end of a hard day’s training session! Also, a well done to all those students at Winthrop who participated today and well done to those dedicated young athletes who competed in their triathlon not long ago.

Event:

700m Swim

32km Bike ride

7km Run

Fastest competitor from the group finished in under 1hr and 45mins!

Keep training hard kids! “What you sow you shall reap…”

Back Squat

5-5-5 reps

then

1 x 20 x 70% 5RM

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As many rounds as possible in 15 minutes of:

25kg Sandbag Carry, 200m

Muscle Up, 7 reps

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Compare to 25/08/09

Pull Ups - A key movement in our programming

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!

Press

5-5-5 reps

then

12-9-6 reps @60% 5RM

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Then

For time:

Run 800m

then

10-20-30 reps of:

Pull Ups

Sit Ups

then

Run 800m

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Mike gettin' some!

“ELIZABETH”

21-15-9 rep rounds for time of:

60kg Clean

Ring Dips

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Finisher: Tabata Plank

Deadlift

3-3-3 reps

then

1 x 15 x 70% 3RM

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Then

Hammer Gone Bad

3 rounds of:

12lb Sledgehammer Strikes, 1 min Left

21” Box Jump, 1 min

12lb Sledgehammer Strikes, 1 min Right

24kg Kettlebell Clean, 1 min

Rest 1 min between rounds

Score is total reps per round

Compare to 22/07/10

21-15-9 rep rounds for time of:

Bodyweight Back Squat

24” Box Jump

Pull Ups

Burpees

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Back Squat

5-5-5 reps

then

1 x 20 x 70% 5RM

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Then

“KAREN”

For time:

10kg Wall Ball, 150 reps

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Power Clean

3-3-3 reps

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Then

For time:

2 Muscle Up

50 Overhead Plate Lunges, 20kg

4 Muscle Ups

40 Overhead Plate Lunges, 20kg

6 Muscle Ups

30 Overhead Plate Lunges, 20kg

8 Muscle Ups

20 Overhead Plate Lunges, 20kg

10 Muscle Ups

10 Overhead Plate Lunges, 20kg

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Press

5-5-5 reps

then

12-9-6 reps @ 60% 5RM

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Then

3 rounds for time of:

70kg Deadlift, 8 reps

70kg Hang Power Clean, 8 reps

70kg Push Press, 8 reps

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