The Cell

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

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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!

WENDLER 5.2
Press
3 x 3 x 70-80-90% of 90% 1RM

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WOD
DT
5 rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang Power Clean, 9 reps
70kg (50kg) Push Jerk, 6 reps

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This WOD was named in honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted on crossfit.com 13 April 2009

Zen Fitness Via Bodyweight Training

WOD

“CARSE”

21-18-15-12-9-6-3 reps for time of:

42.5kg (30kg) Squat Clean

Double-Under

85kg (60kg) Deadlift

24″ Box Jump

Begin each round with a 50 metre Bear Crawl

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U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy. First posted on Crossfit.com - October 2, 2011

We thought this was a very good article that demonstrates that you really should know the “why” behind what you’re doing.

WOD

“MURPH”

For time:

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

Partition the reps as needed

If you have a 20lb vest or body armor, wear it

This WOD was named in memory of U.S. Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

It was first posted on CrossFit.com, 18 August 2005.

The Operation that Lt Murphy was involved in at the time of his death, Operation Redwing, is re-counted by the surviving member of his team, one his best friends and fellow SEAL Marcus Luttrell in the book, “Lone Survivor“. We thoroughly recommend you grab a copy.

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The Cell's First Ever Member - Tracy in Sedona, Arizona

WENDLER STRENGTH 2.4

Power Clean

3 x 5 x 40-50-60% of 90%3RM

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WOD

“JOSH”

For time:

42.5kg Overhead Squat, 21 reps

Pull Up, 42 reps

42.5kg Overhead Squat, 15 reps

Pull Up, 30 reps

42.5kg Overhead Squat, 9 reps

Pull Up, 18 reps

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SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted on crossfit.com 26 February 2007

Great extension! - Maggie

WOD

“Mr Joshua”

5 rounds for time of:

Run, 400m

GHD Sit Up, 30 reps

112.5kg Deadlift, 15 reps

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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted on crossfit.com 10 October 2008

This WOD is a CrossFit Hero WOD. These WOD’s are named in honour of US Military and Law Enforcement CrossFitting personnel killed in action. Unfortunately these and our own Hero WOD’s named in honour of Australian military and Police personnel are becoming far too numerous.

Today is National Police Rememberance Day. Our thoughts are with those brave officers currently serving the community and we remember, honour and say ‘thank you’ to the dedicated men and women who have died whilst on duty.

“Step forward now, policeman, You’ve borne your burdens well. Come walk a beat on Heaven’s streets, You’ve done your time in Hell.“

Author Unknown

National Police Memorial

WOD

“LUCE”

3 rounds for time of:

Run 1km

10 Muscle Ups

100 Squats

If you have body armour or a 10kg weight vest, wear it.

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WOD

“Jack”

Complete as many rounds as possible in 20 minutes of:

52.5kg Push Press, 10 reps

24kg Kettlebell American Swing, 10 reps

24″ Box Jump, 10 reps

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Compare to 06/11/2010

Bliss & Mike representing!

ANZAC DAY WOD

“B-1″

Three rounds for time of;

Run 400m

24kg KB Swing, 21 reps

Knees to Elbows, 15 reps

Ring Dip, 9 reps

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Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on Saturday 18th July 2009. Private Ranaudo was a member of the Townsville based 1st Battalion, the Royal Australian Regiment. He was a member of the Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kowt early Saturday morning, Afghanistan time. Private Ranaudo was 22 years old and leaves behind a loving family. Ben was a member of CrossFit North Queensland. They created this workout “B-1″ in his honour. RIP Ben.

The ANZAC Spirit

The ANZAC Ode

They shall grow not old, as we that are left grow old;

Age shall not weary them, nor the years condemn.

At the going down of the sun and in the morning

We will remember them

“The Seven”

7 rounds for time of:

Hand Stand Push Up, 7 reps

60kg Thruster, 7 reps

Knees to Elbows, 7 reps

110kg Deadlift, 7 reps

Burpee, 7 reps

32kg Kettlebell Swing, 7 reps

Pull Up, 7 reps

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Compare to 290910

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46

CIA Memorial Wall