The Cell CrossFit

CROSSFIT
BEGINNER STRENGTH 3.3
1a) Deadlift 3 x 3
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

INTERMEDIATE STRENGTH 3.3
1a) Deadlift 3 x 3 x 90%
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

WOD
For time:
Double Under, 20 reps
52.5kg (35kg) Push Press, 12 reps
Walking Lunge, 20 steps

Double Under, 40 reps
52.5kg (35kg) Push Press, 9 reps
Walking Lunge, 40 steps

Double Under, 60 reps
52.5kg (35kg) Push Press, 6 reps
Walking Lunge, 60 steps

Post time to comments

KETTLEBELL CROSSFIT
STRENGTH 3.3
1a) Double Front Squat 3 x 5
1b) Double Swing 3 x 5

WOD
5 rounds for time of:
16kg (12kg) Double Front Squat, 7 reps
16kg (12kg) Double Snatch, 7 reps
16kg (12kg) Jerk, 7 reps

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EASTER WEEKEND CLASSES

Thursday 28th
Normal Classes. Evening classes will perform the CrossFit Open WOD 13.4
NB. Friday Night Firebreathers will be at 8pm this night

Friday 29th
Saturday/Public Holiday Schedule, 7am/8am/9am/10am classes. All classes will perform the CrossFit Open WOD 13.4

Saturday 30th and Sunday 31st
Normal Classes

Monday 1st
Saturday/Public Holiday Schedule, 7am/8am/9am/10am classes

CROSSFIT
BEGINNER STRENGTH 3.2
1) High Bar Back Squat 3 x 3
Use more load than you do for 3 x 5
2) Power Snatch 3 x 5
Rest 1 min

INTERMEDIATE STRENGTH 3.2
1) High Bar Back Squat 3 x 3 x 87.5%
2) Glute Ham Raise 3 x 8

WOD
5 rounds, EACH for time of:
60kg (42.5kg) Ground to Overhead, 5 reps
Burpee, 10 reps

Rest 2:30 mins between rounds.

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KETTLEBELL CROSSFIT
3 sets of:
Double Swing x 10
Double Snatch x 10
Double Push Press x 10

Rest 1 min between sets

Ladies 8-16kgs, Men 20-28kgs
Try to not put the KB’s down

WOD
As many rounds as possible in 10 minutes of:
24kg Swing, 10 reps
16kg Double Thruster, 10 reps
Run 100m

Post rounds to comments

Loulou – Yoga, 7pm every Monday night @ The Cell

CROSSFIT
BEGINNER STRENGTH 3.2
1a) Front Squat 3 x 5
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

INTERMEDIATE STRENGTH 3.2
1a) Front Squat 3 x 5 X 85%
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
32kg (24kg) American Swing
HR Push Ups
Run, 100m

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KETTLEBELL CROSSFIT
STRENGTH 3.2
1a) Double Front Squat 3 x 5
1b) Double Swing 3 x 5

WOD
3 rounds, EACH for time of:
9kg (6kg) Ball Slam, 10 reps
24kg (16kg American Swing, 20 reps
Sit Up, 40 reps

Rest 2 mins between rounds

Post time for each round to comments

CROSSFIT
BEGINNER STRENGTH 3.2
1) High Bar Back Squat 3 x 5
2) Press 3 x 5
Rest 1 min

INTERMEDIATE STRENGTH 3.2
1) High Bar Back Squat 3 x 5 x 70%
2) Press 3 x 5 x 70%
Rest 1 min

WOD
5 rounds for time of:
80kg (55kg) Clean + Jerk, 4 reps
Run 200m

Post time to comments

KETTLEBELL CROSSFIT
STRENGTH 3.2
1a) Double Clean + Press 3 x 5
1b) Double Bent Row 3 x 5

WOD
5 rounds for time of:
Pull Up, 10 reps
24kg (16kg) Push Press, 10 reps
24kg (16kg) Double Racked Walking Lunge, 10 steps

Post time to comments

Don’t forget Cell mates, we’re closed this weekend due to the CrossFit Endurance Trainers Seminar. No classes Saturday or Sunday. You could always come to the Seminar and learn all about how to be an awesome runner.

Here’s what one participant had to say….

“I attended the CFE course here in Sydney @ Crossfit Athletic with Jason Donaldson. 

The best Crossfit course I have attended so far! Jason delivers a high energy, passionate and enthusiastic course with excellent instruction and feedback.

I attended to learn as much as I could to assist our members with their goals this year but got so much more out of it. The course moves through really well with a good balance between interactivity and lectures.”