The Cell

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

“MURPH”

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run

If you’ve got a 10kg vest or body armor, wear it

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WOD

“Roy”

5 rounds for time of:

100kg Deadlift, 15 reps

24″ Box Jump, 20 reps

Pull-Up, 25 reps

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Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. First posted on crossfit.com 27 July 2010

16-year old Dana representin' in the "Helen" Challenge

WOD

“ROY”

Five rounds for time of:

100kg Deadlift, 15 reps

24″ Box Jump, 20 reps

Pull-Up, 25 reps

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WOD

“JASON”

For time:

Squat, 100 reps

Muscle Up, 5 reps

Squat, 75 reps

Muscle Up, 10 reps

Squat, 50 reps

Muscle Up, 15 reps

Squat, 25 reps

Muscle Up, 20 reps

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Combat Conditioning

It was cancelled due to poor attendance numbers.

Do you want it to return?

If so, what day and time? Friday’s at 5.30pm or Saturday’s at 7.30am?

Answer our online survey and tell us exactly what you want.

WOD

“Tommy V”

For time:

50kg Thruster, 21 reps

Rope Climb, 12 ascents

50kg Thruster, 15 reps

Rope Climb, 9 ascents

50kg Thruster, 9 reps

Rope Climb, 6 ascents

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Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

Skill Work

Burgener Warm Up

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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Part 21 of “Getting CrossFit – Going out on top”

Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on Saturday 18th July 2009.

Ben was a member of CrossFit North Queensland. They created this workout “B-1″ in his honour. RIP Ben.

Practice
Muscle Up Progressions

WOD
“Jason”
For time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. This workout “Jason” is named by CrossFit in honour of his life, family, and courage.

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The Special Air Service Resources Trust is a perpetual trust fund which provides relief to current and former members of the Special Air Service Regiment and their dependants, who become deceased or permanently disabled in or as a result of active service or operational training.

Remember, many of our guys are currently fighting for our benefit in a number of theatres around the world, please click on the photo if you wish to donate and show your support.

“JT”
21-15-9 rep rounds for time of;
Hand Stand Push Ups
Ring Dips
Push Ups