Posted by The Cell on 29th November 2011
WENDLER 5.1
Press
3 x 5 x 65-75-85% of 90% 1RM
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WOD
1 Minute On… 1 Minute Off…for 10 minutes of:
32kg (24kg) Russian Kettlebell Swing, 25 reps
*You have 1 minute to get 25 KB swings. If you do not get 25 KB Swings in 1 minute, count a penalty.
*For every penalty counted, perform a 250 meter row at the conclusion of the 10 min’s
Post rounds completed and penalties to comments.
Lesson’s from great athletes (just so happens you can check out a picture of one below)
The Cell - Real Fitness Standards Level II Grading is this Saturday. Have you registered!?
Tags: time priority, Wendler
Posted in wod | 28 Comments »
Posted by The Cell on 25th November 2011
WENDLER 4.4
Back Squat
3 x 5 x 40-50-60% of 90% of 1RM
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WOD
6 rounds of:
125kg (87.5kg) Deadlift, max reps in 30 seconds
Rest 30 seconds
Burpees, max reps in 30 seconds
Rest 30 seconds
Post total reps of Deadlifts and Burpees to comments
An interview with Beast Skills founder, Jim Bathurst. If you’ve never checked out Beast Skills, I thoroughly recommend you do. It’s a great website full of tutorials on some cool bodyweight and gymnastics movements. It’s through one of Jim’s tutorials that I first got my hand stand push ups in about 2005! – Jase
Tags: time priority, Wendler
Posted in wod | 6 Comments »
Posted by The Cell on 17th November 2011
WENDLER 4.3
Power Clean
5 x 75%, 3 x 85%, 1 x 95% of 90% 3RM
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WOD
As many reps as possible in 12 mins of:
Burpee/Pull Up
Every minute on the minute, stop and perform 7 reps of 32kg (24kg) American Kettlebell Swings
Post Burpee/Pull Up reps to comments
Anatomy and Physiology for Jocks – CrossFit Journal August 2003
Tags: time priority, Wendler, wod
Posted in wod | 8 Comments »
Posted by The Cell on 26th October 2011
WOD
“Tabata KB”
With a 16kg (12kg) Kettlebell perform 20 seconds of work with 10 seconds rest for 8 intervals each of:
Russian Swing
Snatch
Clean
Goblet Squat
Chest to Overhead
1 min rest between movements.
Score is total reps
Post score to comments
“After the game, the king and the pawn go into the same box.”
Italian Proverb
Tags: Met Con, Tabata, time priority
Posted in wod | 42 Comments »
Posted by The Cell on 23rd October 2011
MET CON MONDAY
WOD
1. As many rounds as possible in 10 mins of:
25kg (17.5kg) Sandbag Get Up
Post reps to comments
Sandbag Get Up
Rest 5 mins
2. As many rounds as possible in 12 minutes of:
Hand Stand Push Up, 3 reps
Pull Up, 6 reps
32kg (24kg) Russian Kettlebell Swing, 9 reps
Post time to comments
Our own Cell Senior Coach, Storm, heads off tonight to represent Australia at the International Weightlifting Federation World Masters Championship in Limassol, Cyprus. We are extremely proud of Storm and wish her the best of luck and good lifting. We’ll keep you all updated on her progress and post the link to the live feed when it becomes available.
Crush it Storm!
Storm - Post WOD, CrossFit Games Australian Regional 2011
Tags: Met Con, time priority
Posted in wod | 22 Comments »
Posted by The Cell on 21st October 2011
WENDLER STRENGTH 3.3
Back Squat
5 x 75%, 3 x 85%, 1 or more x 95% of 90% of 1RM
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WOD
Every minute for 12 minutes perform:
50kg (35kg) Power Snatch, 2 reps
Burpee, 4 reps
Record the time taken for each work period. Add them together. This is your score.
Post score to comments
Tags: time priority, Wendler
Posted in wod | 31 Comments »
Posted by The Cell on 13th October 2011
WENDLER STRENGTH 3.2
Power Clean
3 x 3 x 70-80-90% of 90% 3RM
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WOD
With a 32kg (24kg) Kettlebell, perform:
150 Kettlebell American Swings with as little rest as possible.
Score is your total rest period
Post total rest period to comments
Here’s “More than you wanted to know about rice”
Margaret - Event 1, Primal Pairs 2011
Tags: time priority, Wendler
Posted in wod | 32 Comments »
Posted by The Cell on 12th October 2011
WOD
“Tabata This”
20 seconds of work:10 seconds of rest, repeated for 8 intervals each of:
- Squat (reps)
- Row (cals)
- Pull Ups (reps)
- Sit Ups (reps)
- Push Ups (reps)
1 minute rest between movements
Score is lowest # of reps per movement added together
Post score to comments
“Unrest of spirit is a mark of life; one problem after another presents itself and in the solving of them we can find our greatest pleasure.
”
Kal Menninger
Tags: Met Con, Tabata, time priority
Posted in wod | 15 Comments »
Posted by The Cell on 9th October 2011
MET CON MONDAY
WOD
As many rounds as possible in 20 mins of:
15′ Rope Climb, 1 ascent
Burpee + 180kg Tyre Flip, 5 reps
12lb Sledghammer Strike, 50 reps
Post rounds to comments
“Nothing will ever be attempted if all possible objections must first be overcome.”
Samuel Johnson
Stef - Event 1, Primal Pairs 2011
Tags: Met Con, time priority
Posted in wod | 12 Comments »
Posted by The Cell on 7th October 2011
WENDLER STRENGTH 3.1
Back Squat
3 x 5 x 65-75-85% of 90% 1RM
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WOD
As many rounds as possible in 12 minutes if:
60kg Power Clean, 7 reps
60kg Front Squat, 5 reps
Hand Stand Push Up, 3 reps
15′ Rope Climb, 1 ascent
Post rounds to comments
The Cell – Real Fitness Standards Grading is on today. 11am – 2pm. Are you registered??
Jane & Don - Talking tactics at the Primal Pairs 2011
Tags: time priority, Wendler
Posted in wod | 14 Comments »
