The Cell Gym CrossFit Superstition – WOD
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
Coaches choice
42 min EMOM
1- 10 back squats 95/65
2- 5 high box jumps
3- 8 ring dips
Run 400
high knees
butt kickers
lunges
over the hurdle
bear crawl
couch stretch
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
3:00 jump rope
Bear crawl
inchworm
broad jump
lunges
15 min AMRAP
5 T2B
10 Ring Rows
30 Double Unders
Grab a medball and a partner
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
run/walk 200m
Line ’em up!!
20 min EMOM
5 hang power snatch 95/65
5 burpee over bar
– 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
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
Grab a partner and a medball
10 ea.
wallball toss
chest pass
left toss
right toss
granny toss
Compare to 12.15.14
For Time
4 Rounds
20 KB swings 55/35
10 goblet squats 55/35
400 meter run
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
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.
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)
4 rows!
40m jog
40m broad jump
20m forward lunge
20m backward lunge
40m bear crawl
10 pushups
20min AMRAP
5 HSPU
10 pistol squats (total)
15 pullups
coaches choice
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
12 min EMOM
Box jumps 24/20 (10reps men/8 women)
pushups (10reps men/6 women)
400 m jog
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