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

Wendler

Shoulder Press (75% X 5)

Shoulder Press (85% X 3)

Shoulder Press (95% X 1+)

Metcon

Metcon (Time)

4 Rounds for time:

5 Deadlifts 225/135# (RX+ 275/165#)

10 Side Walking Lunges (each side)

15 Box Jumps 24/20″

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

Wendler

Take your percentages off 90% of 1 RM

Back Squat (75% x 5)

Back Squat (85% x 3)

Back Squat (95% x 1+)

Metcon

Ground To Overhead / HSPU (Time)

10-8-6-4-2

Ground to overhead 135/95 (RX+185/115#)

Handstand Push-ups

*1 Rope climb between each round

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Sumo Box Squat (3 x 2 @70%)

Sumo Deadlift (9 x 1 Start @68% Increase WT each set)

Deadlift (3 x 1 Choose Weight)

Hamstring Curls (100 Reps HAP)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

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

Coaches Choice (No Measure)

Metcon

Marguerita (Time)

50 reps for time of:

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

Challenge

Max Toes to Bar in 2 min (AMRAP – Reps)

Max Toes to Bar in 2 min

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

Metcon

Metcon (Time)

“Frelen”

5 rounds for time

Run 800M

15 Dumbbell Thrusters

15 Pull-ups

30 min time cap today so get through as much as you can.

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

Wendler

Back Squat (70% X 3)

Back Squat (80% X 3)

Back Squat (90% X 3+)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:00

10 Front Rack Walking Lunges 95/45#

20 KB Swings 55/35#

30 Butterfly SIt-Ups

The Cell Gym CrossFit Superstition – Powerlifting

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Weightlifting

Floor Press (7 Minutes to Establish 1RM)

Outlaw Wide Bench Press (1 x 3 Choose Weight)

Close Grip Bench Press (3 x 3 Choose Weight)

Laying Tricep Extensions (3 x 10 Choose Weight)

Banded Face Pull (3 x 20)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Coaches Choice (No Measure)

Wendler

Shoulder Press (70% X 3)

Shoulder Press (80% X 3)

Shoulder Press (90% X 3+)

Metcon

Metcon (AMRAP – Rounds)

Every 4 Minutes for 3 Rounds:

10 Push Jerks (155/105)

400/300 meter row

At the 15 minute mark:

Every 4 minutes for 3 Rounds:

12 Overhead Squats (135/110)

25 Box Jump Overs (24/20″)

The Cell Gym CrossFit Superstition – WOD

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Warm-up

Warm-up 9 (No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Wendler

Deadlift (70% X 3)

Deadlift (80% X 3)

Deadlift (90% X 3+)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats