The Cell

WENDLER STRENGTH 2.4

Deadlift

3 x 5 x 40-50-60% of 90% 1RM

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WOD

“The Cell Kettlebell Complex”

With a 24kg Kettlebell, perform 5 reps of the Complex for time where 1 rep =

Slasher to Halo, 5/5 reps

Deck Squat, 5 reps

Russian Kettlebell Swing, 10 reps

Snatch, 5/5 reps

Clean & Press, 5/5 reps

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Compare to 21042011

We all wish the Battman a very speedy recovery

Power Clean

3-3-3 reps @ 60% 3RM

then

WOD

40-30-20-10 rep rounds for time of:

16kg Double Kettlebell Push Press

Sit Ups

Compare to 10/03/10

Dan, Elise and Batty mid-WOD

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!

“The Cell Inmate #546”

For time:

Pull Up, 60 reps

Ring Push Up, 60 reps

16kg American Kettlebell Swing, 60 reps

16kg Kettlebell Push Press, 60 reps

GHD Sit Up, 60 reps

60kg Deadlift, 60 reps

15ft Rope Climb, 6 ascents

16kg Kettlebell Snatch, 60 reps

Burpee, 60 reps

Double Under, 60 reps

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You can now book online and pay on the night for skill sessions. Go to the “Seminars” tab in MBO, register for the skill session you want and you’re in. The option is still available to pay online, however we have have opened it up for unpaid enrollments to cater for those without a credit card.

Overhead Squat

5-5-5-5-5 reps

then

1 x 15 x 70-80% 5RM

Then

15-12-9 reps for time of:

85kg Front Squat

32kg Kettlebell Swing

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“The Overhead Squat”

CrossFit Journal article (PDF)

Overhead Squat

5-5-5-5-5 reps

then

1 x 15 x 70-80% 5RM

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Then

3 rounds for time of:

85kg Clean, 3 reps

32kg Kettlebell American Swing, 3 reps

17.5kg Ring Dip, 3 reps

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Power Snatch

3-3-3-3-3 reps

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Then

“The Cell Kettlebell Complex”

With a 24kg Kettlebell perform 5 reps for time where 1 rep =

Slasher to Halo x 10

Deck Squat x 5

Swing x 10

Snatch x 5/5

Clean and Press x 5/5

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Compare to: 120610

Strength

Deadlift

1 x 5 reps

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WOD

As many rounds as possible in 15 minutes of:

16kg Double Kettlebell Walking Lunge, 20 steps (KB’s in the Rack)

15ft Rope Climb, 1 ascent

Kettlebell Push Up, 10 reps (hands on bell of KB)

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Strength

Overhead Squat

1 x 5 reps

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WOD

“TABATA’s”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each;

allow 2 minutes rest between movements:

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

Score is total reps.

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WOD

5 rounds for time of:

24kg Kettlebell Snatch, 20 reps

Double Unders, 20 reps

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