We will just have one big class on Monday September 7th at 8:30am. Friends and family are welcome.  Happy Labor Day

The Cell Gym CrossFit Superstition – WOD

CrossFit chipper

View Public Whiteboard

Warm-up

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

Metcon (Time)

5 Rounds for time

10 burpees

10 push ups

10 air squats

10 Back squat 135/75

10 front squat 135/75

10 Sit ups

10 overhead squat 135/75#

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm Up

200M Run

then 3 rounds of:

5 Pull Ups

10 Push Ups

15 Squats

1 minute couch stretch each side

Skills

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

200M Run

9 Squat Cleans 135/85#

6 Burpee Pull Ups (RX+ Burpee Bar MU)

The Cell Gym CrossFit Superstition – WOD

Compare to The Cell Gym 04.10.14

View Public Whiteboard

Warm-up

Warm-up (No Measure)

800M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

5 Strict Pull Ups

Metcon

A: Metcon (Time)

3 RFT

15 Push Jerk 95/65#

200M Run
3 minute rest then

B: Metcon (Time)

3 RFT

15 Cleans 115/65#

250M Row
3 Minute rest then

C: Metcon (Time)

3 RFT

15 Push Jerk 95/65#

200M Run

The Cell Gym CrossFit Superstition – WOD

View Public Whiteboard

Warm-up

Row slow, medium, fast (No Measure)

Warm Up:

Row

15 pulls slow

10 pulls medium

5 pulls hard

5 pulls slow

10 pulls medium

15 pulls hard

15 pulls slow

10 pulls medium

5 pulls hard

2 rounds

5 Pull-ups

10 Push-ups

15 squats

1 min couch stretch each side

Skills

Handstand

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats