The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Strength

Back Squat (4@80% x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12 min AMRAP

12 DB P. Clean 30/20

8 DB Push Press 30/20

10 Box jumps 20/12″

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

12 DB P. Clean 50/30

6 HSPU

10 Box Jumps 24/20″

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

200m run

20m bear crawl

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

10 pvc pullovers

30 hollow body rock

15 kipping swings

10 situps

45 sec plank

Strength

Shoulder Press (4@80% x 4)

Metcon

Metcon (Time)

LIFE

4 Rounds

10 Hanging knee raises

15 pushups

20 single leg squat to box

200m Run

Metcon (Time)

SPORT

4 Rounds

10 Toes to Bar

15 pushups

20 pistols

200m run

The Cell Gym CrossFit Superstition – WOD

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Warm-up

coaches choice

Metcon (Time)

Nikki’s Bday WOD

FOR TIME

72 Jumping Jack Buy In:

then:

12 cal row

17 OHS 115/75

46 DU

12 alternating DB Snatches ea. side 50/30

17 Wallballs 20/14

46 ab mat situps

12 DB Push Press 50/30

17 Pullups

46 KB Swings 70/55

12 push-ups

17 Power cleans 115/75

46 air squats

Cash Out:

72 sec handstand hold
Happy Birthday, Coach Nikki!! We love you!

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Metcon

Metcon (Time)

Team Zeus:

in teams of 2, one working at a time:

5 Rounds for time:

30 wallballs 20/14

30 SDLHP 75/55

30 box jump 20″

30 Push Press 75/55

30 calorie row

30 pushups

10 Back Squats (bodyweight)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 1 (No Measure)

2 Rounds NFT of:

10 pause back squat with pvc (3 sec pause)

5-10 Push-Ups

8 Ring Rows

Mobility:

30 sec pigeon stretch

30 sec scorpion stretch

Core: 2x

20 hollow body

20 supermans

30 sec plank

Strength

Front Squat (4×8)

Metcon

Metcon (Time)

LIFE

For Time:

800m Run

Then:

4 rounds

10 air squats

10 box jumps 20/12

10 dips on box

then:

1000m Row

Metcon (Time)

SPORT

1000m Row

Then:

4 Rounds

10 KB squats 55/35 (hold in front of chest)

10 Box Jumps 24/20

10 Ring Dips

Then:

800m Run

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Strength

Bench Press (4×8 reps)

Metcon

Metcon (Time)

LIFE

10 Rounds

15 Wallballs 20/12

20 situps

60 single jump rope

Metcon (Time)

SPORT

10 Rounds

15 Wallballs 20/14

20 situps

30 Double unders

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 4 (No Measure)

3 Rounds NFT of:

Row 15 Calories

10-15 Push-ups

30 Hollow Rocks

8+8 reverse lunge

30 sec pigeon stretch

30 sec scorpion stretch

Strength

Pendlay Row (supinated 5×6 reps getting heavier)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

4x 6 min AMRAP with 2 min rest in-between: (one score)

6 Power Snatch 65/45

12 walking lunges

18 KB Deadlift 55/35

(score will be cumulative from all 4 rounds)

Metcon (AMRAP – Rounds and Reps)

SPORT

4x 6 min AMRAP with 2 min rest in between:

6 Power Snatch 95/65

12 jumping lunges

18 KB deadlift 70/55

(score will be a cumulative from all 4 rounds)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

leg warm up (No Measure)

500m row

20m lunges

20m elbow to ankle

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Back Squat (4×8 reps)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Shoulder Press (4×8 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

80m Farmer Carry 55/35

10 Burpees

400m Run

25 KB Swings 55/35

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (AMRAP – Rounds and Reps)

CHOE

AMRAP IN 35 MIN

Buy in:

9 man makers 30/20

11 Burpees

With remaining time AMRAP:

300m Run

27 air squats

9 HSPU