The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

“Haunted” Halloween WOD

Medball pushups

Double unders

Medball cleans

Mountain climbers

Push press

KB swings

Slam ball

Shuttle Run

Wall balls

Hand stand pushups

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

OPT REPEATABILITY TEST (3 Rounds for time)

3rds for time (100% effort each round)

250m Row

10 KB Swings (70/53lbs)

10 Burpees

10 KB Swings

10 Burpees

10 KB Swings

250m Row

Rest 12 minutes..YES 12 minutes!!

Complete Round 2. Rest 12 minutes. Complete Round 3

**Record your times for each round.

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time:

200M Row

20 Lunges

10 Burpee Box Jumps

400M Row

40 Lunges

20 Burpee Box Jumps

600M Row

60 Lunges

30 Burpee Box Jumps

400M Row

40 Lunges

20 Burpee Box Jumps

200M Row

20 Lunges

10 Burpee Box Jumps

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

3 x 10 dumbbell curls

Metcon

Metcon (Time)

4 Rounds for time:

Skip to Main and back

20 KB swings 55/35#

20 push press 95/65#

*please don’t drop the bars with 10# plates on them. Tenicide is real. Save the 10’s

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up (No Measure)

400M Run

Green Sally Up squats

10 PVC Good Mornings

Couch stretch

Skills

Skills and drills deadlifts

Metcon

Deadlift (10-5-3-1-1-1-3-5-10)

Take plenty of time and go heavy on all sets

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 20:00

5 push-ups

10 sit-ups

15 squats

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (AMRAP – Reps)

14:00 AMRAP

2:00 Rest

9:00 AMRAP

The Cell Gym CrossFit Superstition – WOD

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Metcon (No Measure)

Highland high school track @7:30am

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Skills

Deadlift warm up

Metcon

Movement standard is regular deadlifts. Sumo Deadlift will not be RX

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Deadlift 275/165#

BXJ 24/20″

The Cell Gym CrossFit Superstition – WOD

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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

Rowing

Metcon

Enter your lowest distance on the 2 tabata rows and put your lowest squats in the comments.

Metcon (2 Rounds for distance)

Tabata row

Rest 1 minute

Tabata air squats

Rest 1 minute

Tabata row