The Cell Gym CrossFit Superstition – WOD

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Warm-up

Cell Warm Up (No Measure)

400M Run (200 Skip / 200 run)

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

20M Bear Crawl

10 Speed toe touches

Partner Hang Stretch

Metcon

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-Up 7 (No Measure)

400M Run or 500M Row

Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)

10 Good Morings with PVC or light bar

10 Squats facing wall

10 Sit-ups

10 Push-ups

10 Kipping Swings

10 Pull-ups

10 Ring Dips (Do negetives if you can’t do them)

Wendler

Wendler Week #2

Make Up

70% X 3

80% X 3

90% X 3+

Metcon

Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Challenge

500m Row (Time)

Max Effort 500m Row

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Wendler

Wendler Week #2

Shoulder Press

70% X 3

80% X 3

90% X 3+

Shoulder Press (70% x 3)

Shoulder Press (80% x 3)

Shoulder Press (90% x 3+)

Metcon

Metcon (Time)

21-15-9

KB Swings 55/35#

Pull-Ups

HSPU

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Bench Press (2 x 20 +5lbs from last week)

Outlaw Wide Bench Press (1 x 3 +5lbs from last week)

Temple Ballistic Bench (2 x 3 Choose your weight)

3 second count down….stop 1 inch above chest…hold for 1 second….explode up

Laying Tricep Extensions (3 x 8 choose your weight)

Gymnastics

Push-ups (1 x 75)

Banded Tricep Extensions (2 x 25 reps)

Banded Face Pull (2 x 25 reps)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm Up 12.22.15 (No Measure)

500M Row

20M single leg floor touch

20M Elbow to ankle

20M Bum Kickers

10 down dog/ Up dog

10 Sit Ups

10 Squats

10 Kipping Swings

Wendler

Wendler Week #2 – Deadlift

70% X 3

80% X 3

90% X 3+

Deadlift (70% X 3)

Deadlift (80% x 3)

Deadlift (90% x 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sandy Beach (pronounced Bit$%)”

In Teams of 3:

AMRAP in 20:00 of

400M Sandbag run (all three members run together and you may hand off the bag as often as you like)

45 Sandbag squat cleans

45 Sandbag press

45 Burpee over sandbag

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (5 x 2 @ 60%1RM BS)

Free Squat (1 x 3 @ 65% 1RM BS)

Note What style Back Squat you did.

Free Squat (1 x 2 @69% 1RM BS)

Note What style Back Squat you did.

Free Squat (1 x 1 @80% 1RM BS)

Note What style Back Squat you did.

Sumo Deadlift (6 x 1 Start @68% build each set if possible)

Deadlift (3 x 1 Choose Weight)

Snatch Grip Back Extension (2 x 6 Choose Weight)

Leg Curl (1 x 200)

Lay down on bench or the floor and curl legs to butt and back down towards the floor without touching the floor.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Wendler

Wendler Week #2

Squat (Front or Back)

70% X 3

80% X 3

90% X 3+

Front Squat (70% x 3)

Front Squat (80% x 3)

Front Squat (90% x 3+)

Back Squat (70% X 3)

Back Squat (80% x 3)

Back Squat (90% x 3+)

Metcon

Metcon (AMRAP – Rounds)

E2MO2M 16 Minutes

5 Muscle Snatch 115/65# (Bar returns to the floor on each rep)

30 Double Unders

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400 meter run

10 PVC pullovers

10 overhead squats

10 Zots press PVC

KB RDL 2 x 10

3 X 3 Hspu

3 x 3 strict Pull ups

Wendler

Wendler Week #2

Bench

70% X 3

80% X 3

90% X 3+

Bench Press (70% X 3)

Bench Press (80% x 3)

Bench Press (90% x 3 +)

Metcon

Metcon (Time)

4 Rounds for time

12 Deadlifts 135#/95# (RX+ 185#/115#)

40m Broad Jump

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Clean & Jerk

Weightlifting

Bear Complex (7 times through sequence = 1 Round)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds of the above sequence working up to your heaviest round. 7 x through sequence = 1 Round. *You may not put the bar down during a round. You may rest as much as needed between rounds