The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches choice

Metcon (AMRAP – Rounds)

42 min EMOM

1- 10 back squats 95/65

2- 5 high box jumps

3- 8 ring dips

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Run 400

high knees

butt kickers

lunges

over the hurdle

bear crawl

couch stretch

Weightlifting

Deadlift (5@40%, 5@50%, 5@60%)

Metcon

Metcon (Time)

For Time

250m Row

21 Push Press 95/65

21 Overhead Squats 95/65

250m Row

15 Push Press

15 Overhead squat

250m Row

9 Push Press

9 Overhead squat

250m Row

The Cell Gym CrossFit Superstition – WOD

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Warm-up

3:00 jump rope

Bear crawl

inchworm

broad jump

lunges

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

15 min AMRAP

5 T2B

10 Ring Rows

30 Double Unders

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a medball and a partner

Weightlifting

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

Metcon

Metcon (Time)

3 Rounds for Time

40 wallballs 20/14 10’/9′

30 situps

5 muscle ups *

scale MU with progression OR 1 pull-up and 1 dip for every MU

Cool Down

run/walk 200m

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Line ’em up!!

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds)

20 min EMOM

5 hang power snatch 95/65

5 burpee over bar

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Matt Chan (No Measure)

– 25 Jumping Jacks hands touch behind

– 10 Jumping jacks forward and back

– 4 each side Lunge, elbow to ankle point

– 6 each side Single leg lateral lunge (push knee out)

– 10 swings Bend at hips and twist

– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)

– arm circles (small, medium, large)

– wring the arms out

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Grab a partner and a medball

10 ea.

wallball toss

chest pass

left toss

right toss

granny toss

Weightlifting

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

Metcon

Compare to 12.15.14

Metcon (Time)

For Time

4 Rounds

20 KB swings 55/35

10 goblet squats 55/35

400 meter run

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

500 m row

20 m elbow to ankle

20 m lunges

20 m grab foot and kick out

20 m over hurdle

20 m bear crawl

Weightlifting

Front Squat

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 3 reps @ as heavy as possible

Rest 2 minutes between sets.

Metcon

Metcon (2 Rounds for reps)

10 min EMOM; working for 30 sec each minute

minute 1- max Ring dips (in 30 sec)

minute 2- max alternating dumbbell snatch (in 30 sec)

Cool Down

The Cell Gym CrossFit Superstition – WOD

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Warm-up

4 rows!

40m jog

40m broad jump

20m forward lunge

20m backward lunge

40m bear crawl

10 pushups

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

20min AMRAP

5 HSPU

10 pistol squats (total)

15 pullups

Cool Down

coaches choice

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds)

12 min EMOM

Box jumps 24/20 (10reps men/8 women)

pushups (10reps men/6 women)

Cool Down

400 m jog