The Cell

STRENGTH

Press

3 x 5 reps

+

10-7-4 reps @ 70% 5RM

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WOD

5 rounds for time of:

32kg Double Kettlebell Floor Press, 5 reps

Pull Up, 10 reps

Walking Lunge, 20 steps

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“The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.”

Martin Luther King, Jr

WOD

As many rounds as possible in 30 mins of:

180kg Tyre Flip, 10 reps

12lb Sledge Strike, 10 reps

Rope Climb, 1 ascent

24kg Kettlebell American Swing, 10 reps

Bear Crawl, 20m

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Compare to 280311

STRENGTH

Back Squat

3 x 5 reps

+

1 x 20 x 70% 5RM

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WOD

10 rounds for time of:

Air squat, 10 reps

24″ Box Jump, 10 reps

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“The boundaries which divide life from death
are at best shadowy and vague.
Who shall say where one ends,
and the other begins?”

Edgar Alan Poe

POWER

Power Clean

3 x 3 reps

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WOD

3 rounds for time of:

125kg Deadlift, 10 reps

Double Unders, 50 reps

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When jumping rope, ensure your heels are lightly kissing the ground. This will ensure muscle elasticity is maintained and will alleviate calf issues.

Daniel J

MET CON MONDAY

WOD

10 rounds, each for time of:

60kg Thruster, 5 reps

Pull Up, 10 reps

Sprint, 100m

Rest 1 minute

Record both total time and time for each round. Post to comments

“What chance gathers she easily scatters. A great person attracts great people and knows how to hold them together.”

Johann Wolfgang Von Goethe

The Cell Recruit Program 2/2011 Commences tonight @ 7pm. We look forward to seeing all our new Recruits.

Rhys

STRENGTH

Deadlift

3 x 3 reps

+

1 x 15 x 70% 3RM

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WOD

21-15-9 reps for time of:

24″ Box Jump

35kg Power Snatch

Chest to Bar Pull Ups

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Adella

STRENGTH

Press

3 x 5 reps

+

10-7-4 reps @ 70% 5RM

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WOD

For time:

Run with 12lb Sledge Hammer, 100m

12lb Sledge Strikes, 50 reps

Run with 12lb Sledge Hammer, 100m

12lb Sledge Strikes, 40 reps

Run with 12lb Sledge Hammer, 100m

12lb Sledge Strikes, 30 reps

Run with 12lb Sledge Hammer, 100m

12lb Sledge Strikes, 20 reps

Run with 12lb Sledge Hammer, 100m

12lb Sledge Strikes, 10 reps

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“Do not follow where the path may lead. 
Go instead where there is no path and leave a trail.”

Harold R. McAlindon

Squat Seminar tomorrow @ The Cell. Starts 10.30am.

Kettlebell Chest to Overhead - Matty G

WOD

1. Rowing Intervals

3 x 5 mins

Rest 3 mins between intervals

Record max metres per interval

Rest 5 mins

2. Tabata Plank

Hold the plank position for 20 secs.

Rest for 10 secs

Repeat for 8 work periods

STRENGTH

Back Squat

3 x 5 reps

+

1 x 20 x 70% 5RM

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WOD

For time of:

Body Weight Clean & Jerk, 8 reps

Hand Release Push Up, 21 reps

Double Under, 42 reps

15′ Rope Climb, 4 ascents

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POWER

Power Clean

3 x 3 reps

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WOD

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

24″ Box Jumps

2 x 24kg Kettlebell Chest to Overhead

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CrossFit Endurance Trainers Course @ The Cell 2-3 July