The Cell Gym – WOD

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Warm-up

Warm-up (No Measure)

500m Row

10 toe touches

10+10 side lunges

30 sec pigeon stretch

Strength

Metcon (AMRAP – Reps)

8 min EMOM

even- 8-10 pushups

odd-5-8 strict pull-ups, modify with a band and perform strict. May also add weight for challenge. Score is total reps for the 8 min.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

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

6 Power Snatch 75/55

12 air squats to medball

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 Snatch 95/65 115/75 RX+

12 jumping lunges

18 KB deadlift 70/55

(score will be a cumulative from all 4 rounds)

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Metcon (AMRAP – Reps)

8 Min EMOM

Front Squat

4-6 reps @ 60%

*reps are meant to be performed quickly. There should be at least, 30 sec rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

8 Thrusters 65/45

12 hanging knee raises

12 russian lunges (lunge with a jump to switch legs then immediately lunge)

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

8 Thrusters 95/65

15 Situps

6 Box jumps 24/20

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

Teams of 2

– 800m run (split by 200m)

– 50 Wall Balls (20/14)

– 50 Weighted Stepups (45/25) 20″ box

– 50 DB snatch

– 800m run (split by 200m)

– 50 DB snatch

– 50 Weighted Stepups (45/25) 20″ box

– 50 Wall Balls (20/14)

– 800m run (together)

The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

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

10+10 standing glute kickback

10 supermans

stretch

Strength

Bench Press (5.3.2.2.2.2.2)

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Sit-ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Weighted Pull-ups (5.3.2.2.1)

Metcon

Metcon (Time)

LIFE

3 Rounds

5 Manmakers 30/20

30 Sec. hollow body hold

10 banded ring dips

Then:

1000m Row

Metcon (Time)

SPORT

3 Rounds

5 Manmakers 50/30

30 hollow body rock

10 ring dips

Then:

1000m row

The Cell Gym – WOD

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Warm-up

Warm Up 5 (No Measure)

Run 400M and then

3 Rounds NFT of:

20 Kettlebell Swings (face level)

10 Overhead Walking Lunges (using bumper plates)

5 Pull-Ups

3 rounds

20sec hollow body hold

30 sec. bar hang

10 vups

Strength

Back Squat (5@50%, 4@70%, 3@80%, 2@90%, 2@90%, 2@90%)

Metcon

Metcon (Time)

LIFE

2.4.6.8.10.8.6.4.2

Box Jumps 20″/16″

Power Snatch 85/55

Run 200m inbetween sets

Metcon (Time)

SPORT

2.4.6.8.10.8.6.4.2

Box Jump 30/24

Power Snatch 115/75

Run 200m in-between rounds

The Cell Gym – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

skip

8+8 Toy Solider

8+8 1 leg floor touch

bear crawl

5 chin ups stict

5 pull-ups strict

1 min couch stretch

Strength

Shoulder Press (3@90% 3x)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

15 min AMRAP

100 single jump rope

10 toe nail pullups

30 KB Swings 55/35

40m KB single arm Waiter Carry 55/25 (switch arms at 20m)

Metcon (AMRAP – Rounds and Reps)

SPORT

15 min AMRAP

35 DU

10 Pullups

30 KB Swings 70/55

40m KB Single Arm Waiter Carry 55/35 (switch arms at 20m)

The Cell Gym – WOD

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Warm-up

Warm Up Hamstrings and core (No Measure)

3 Rounds NFT of:

1 min jump rope

20 sec Static Hollow Hold

10+10 Reverse Lunges with plate held at chest level

6+6 single leg RDL (body weight)

8 slow air squats with 2 sec pause on bottom

Mobility:

5+5 scorpion stretch (move quickly)

5+5 reach and pull grass

Strength

Deadlift (3@85% 3x)

SPORT

Metcon (No Measure)

LIFE

4 rounds

10 KB RDL

15 supermans

Metcon

Metcon (Time)

LIFE

5 Rounds

12 Medball cleans 20/14

10 pushups

12 lying toes to rig

Metcon (Time)

SPORT

4 rounds

8 Power Clean 115/75

6 Front Squats 115/75

8 Burpee Over Bar

The Cell Gym – 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

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Metcon

Crossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Boys throw 14-lb. ball to 8-ft. target

Girls throw 10-lb. ball to 8-ft. target

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

Strength

Front Squat (5.5.3.3.2 getting heavier )

to be done after metcon, if time permits.

The Cell Gym – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

10+10 single leg floor touch

10 bird dog

10 air squats

10 down dog/ Up dog

10 Sit Ups

30 sec bar hang

10 Kipping Swings

Strength

Shoulder Press (4@85% 3x)

Metcon (Time)

LIFE

3 Rounds

50 KB Swings 35/25

15 Burpees

20 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds

50 KB Swings 55/35

15 Burpees

15 Thrusters 95/65