Posted by The Cell on 10th August 2010
Push Press
3-3-3-3-3 reps
Then
1 x 12 reps
70-80% 3RM
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Then
3 rounds for time of:
100 Squats
20 Lunges
35 Push Ups
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***Important Note to All Cell Members***
Bookings for Wednesday night skill sessions are now done under the “Seminar” tab in MBO.
Tags: affiliate, Australia, CrossFit, gymnastics bias, Perth, Real Fitness, strength bias, task priority, wod
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Posted by The Cell on 8th August 2010
5 rounds for time of:
100 Double Unders
50 Mountain Climbers
50 Sit Ups
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Tags: affiliate, Australia, CrossFit, gymnastics bias, Perth, Real Fitness, strength bias, task priority, wod
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Posted by The Cell on 3rd July 2009
Learn/Practice
Parallette Work
WOD
1) Jingle Jangle
10 rounds of:
30secs work/30secs rest
2) As many rounds as possible in 20 minutes of:
Rope Climb, 1 ascent
Push Up, 10 reps
24kg Kettlebell Swing, 15 reps
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Compare to 190309
Homemade Parallettes
Part 10 of “Getting CrossFit – Back in the Box”
Tags: gymnastics bias, time priority, wod
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Posted by The Cell on 2nd July 2009
Learn/Practice
Paralette Work
WOD
For time:
21″ Box Jump, 50 reps
Sledgehammer Swing, 50 reps
20kg Push Press, 50 reps
16kg KB Swing, 50 reps
25kg Sandbag Walking Lunge, 50 steps
Knees to Elbows, 50 reps
10kg Wall Ball, 50 reps
16kg Kettlebell Snatch, 50 reps
Burpee, 50 reps
Double Under, 50 reps
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Part 9 of “Getting CrossFit – Rain Out”
Tags: gymnastics bias, task priority, wod
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Posted by The Cell on 1st July 2009
Learn/Practice
Paralette Work
WOD
3 rounds for time of:
40kg Overhead Squat, 15 reps
Pull Up, 10 reps
Run, 800m
Finisher
Rope Climb, 3 ascents
Part 8 of “Getting CrossFit – Brookdale Park and Bear Crawls”
HAPPY BIRTHDAY TO ONE OF THE ORIGINAL ULTIMATE CROSSFIT PERTH CREW
GUSMAN!!! KEEP GETTING SOME MATE!!!
Tags: gymnastics bias, task priority, wod
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Posted by The Cell on 30th June 2009
Learn/Practice
Paralette Work
WOD
As many rounds as possible in 20 minutes of:
B/W Deadlift, 10 reps
Push Up, 15 reps
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Part 7 of “Getting CrossFit – Clean & Press”
Tags: gymnastics bias, time priority, wod
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Posted by The Cell on 29th June 2009
Learn/Practice
Paralette Work
WOD
1) 5 rounds for time of:
32kg Kettlebell Swings, 15 reps
Ring Dips, 10 reps
Run 200m
2) 10 x 30 second Handstand Holds
Tags: gymnastics bias, task priority, wod
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Posted by The Cell on 28th June 2009
Learn/Practice
Paralette Work
WOD
3 rounds for time
Pull Up, 10 reps
60kg Power Clean & Jerk, 10 reps
21″ Box Jump, 10 reps
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One-Handed B/W Deadlift @ 9 years of age
Tags: gymnastics bias, task priority, wod
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Posted by The Cell on 26th June 2009
Learn/Practice
Hand Stand Progressions
WOD
5 rounds for time of:
B/W Back Squat, 10 reps
Muscle Ups, 5 reps
Run 400m
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Part 6 of “Getting CrossFit – Vengence At Last”
Tags: gymnastics bias, task priority, wod
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Posted by The Cell on 25th June 2009
Learn/Practice
Hand Stand Progressions
WOD
21-15-9 reps for time of:
30 inch Box Jump
32kg Kettlebell Swing
40kg Sumo Deadlift High Pull
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Compare to 300309
Finisher
For time:
Burpee, 50 reps
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Part 5 of “Getting CrossFit – Drea”
Tags: gymnastics bias, task priority, wod
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