The Cell Gym CrossFit Superstition – WOD

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Warm-up

4 rows please!

Weightlifting

Bench Press (5@40%, 5@50%, 5@60%)

Metcon

Metcon (Time)

1000m row buy in

Then:

Descending ladder 10-1

Thrusters 95,65

back extensions

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a medball!

Weightlifting

Shoulder Press (5@40%, 5@50%, 5@60%)

Metcon

Metcon (Weight)

XWod

Front Squat (90% effort, working heavy doubles from the start)

2.2.2.2.2

Box jump (first box jump should be a comfortable height, second should be high, third should be back to comfortable, etc.)

2.1.2.1.2

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

400m Run

40m skip

40m toy soldier

20m high knees

20m bum kickers

20m inch worm

20m bear crawl

Skills

Handstand pushups

Toes to bar

Metcon

Metcon (AMRAP – Rounds)

30 EMOM

minute 1: 15 air squats

minute 2: 6 hspu

minute 3: 5 Toes to bar

Cool Down

Coach’s favorite stretch!

The Cell Gym CrossFit Superstition – WOD

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Warm-up

4 Rows

Weightlifting

Back Squat (5@40%, 5@50%, 5@60%)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

4 Rows please!!

Weightlifting

Deadlift (5@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Metcon (Time)

Partner WOD

One person works at a time

20 chest to bar pullups (partner holds 225#/135#)

60 wall balls 20#/14# (partner holds chin over bar)

80 m weighted lunges 45#/25#

40 alternating burpees

80 m weighted lunges

3 chest to bar pullups each

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a medicine ball!!

Weightlifting

Bench Press (5@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Metcon (Time)

4 rounds for time

6 overhead squats 95/65

6 burpee over bar

Cool Down

Max situps in 2 min (AMRAP – Reps)

max situps in 2 min

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice

Weightlifting

Back Squat (5@65%, 5@75%, 3@85%, 1+@95%)

Metcon

The Cell Gym 4/22/15 (AMRAP – Rounds and Reps)

21 min AMRAP

200m run

5 pullups

10 kb swings 55/35

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches choice

Metcon

Warm up to an 85% working effort. First set of 3 begins after warm up.

Push Jerk (3.3.3.3.3)

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches choice

Weightlifting

Shoulder Press (5@65%, 5@75%, 3@85%, 1+@95%)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice

Metcon

Metcon (AMRAP – Rounds)

Every 2 minutes for 40 min

3 hspu

10 back squats 95#/45#

10 kb swings 55/35