The Cell Gym – WOD

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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

Half Murph (Time)

800m Run

50 pullups

100 pushups

150 air squats

800m Run

RX+ with a weighted vest.

Rowing Murph (Time)

1600m Row

100 Pushups

200 Situps

300 Air squats

1600m Row

The Cell Gym – WOD

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Warm-up

Coaches Choice (No Measure)

Metcon

Metcon (Time)

For Time:

500m Row

40 KB Swings

30 Box Jump 24/20

200m Run

10 KB OHS 55/35 One hand

200m Run

30 Box Jump 24/20

40 KB Swings

500m Row

Rest 5 min

2 Rounds

50 sec plank

50 sec russian twists

50 sec hollow body rocks

50 sec situps

50 sec hollow body hold

* 50 sec of work 10 sec of transition.

The Cell Gym – WOD

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Warm-up

Warm Up 3 (No Measure)

2 Rounds NFT of:

8+8 Reach for the grass (hamstring stretch)

10 supermans

10 air squats

10+10 banded side walks

Core: 2 x

45 sec plank

30 hollow body rock

20 russian twists

Strength

Metcon (Weight)

LIFE

4 Rounds

10 KB RDL

10 KB Front Squats

15+15 Glute kickbacks

Deadlift (5@60%, 5@70%, 4@80% 4x)

SPORT

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m Run

10 T2B

20 OVH walking lunges with plate 45/25

5 strict pullups

The Cell Gym – WOD

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Warm-up

Arms and legs warm up (No Measure)

25 jacks

10+10 standing toy soldier

10+10 lunge and rotate

10 air squats

20 jump line

10 inchworm

10 pushups

Mobility

10 pvc pullovers in a modified sqaut

10+10 banded side walks

10+10 banded external rotation (shoulders)

30 sec couch stretch

Strength

Clean (10 min EMOM 2@75-80%)

Metcon

Metcon (Weight)

18 min EMOM

even- 5 bench

odd- 12 wallballs 20/12

The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Back Squat (5.3.2.1.1.1.1)

Metcon

Metcon (Time)

LIFE

1000M row buy in:

4 rounds

40 air squats

20 box step ups 24/20

10 situps

15 seated banded lat pulldowns (1 medium band)

Metcon (Time)

SPORT

4 rounds:

30 air squats

10 box jumps 24/20

20 situps

2 Rope Climbs

then:

1000m row cash out

The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press (3@75%, 2@85%, 1@95%, 1@95%, 1@?, 1@?)

Metcon

Metcon (Time)

LIFE

3 Rounds

50 KB Swings 35/25

20 pushups

20 DB Thrusters 30/20

Metcon (Time)

SPORT

3 Rounds

50 KB Swings 55/35

20 pushups

15 BB Thrusters 95/65

The Cell Gym – WOD

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Warm-up

leg warm up (No Measure)

500m row

20 walking lunges

10+10 side lunges

10 air squats (pause for 2 sec. at the bottom)

10+10 standing glute kickback

10 supermans

stretch

Strength

Bench Press (5.5.3.2.1.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

LIFE

12min AMRAP

8 Power Snatch 65/45

10 ring rows

200m Run

Metcon (AMRAP – Rounds and Reps)

SPORT

12 min AMRAP

8 Power Snatch 95/65

6 Chest to Bar pullups

200m Run

The Cell Gym – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20sec Toy Solider

20sec Bum Kickers

20sec High Knees

20sec Elbow to ankle

20sec Inchworm

20sec Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

1 min couch stretch each side

Metcon

Metcon (Time)

In teams of two:

One partner working at a time:

5 Rounds:

400m run with medball 20/14 (one person holds the ball, can pass it back and forth between partners, both run the 400)

15 deadlifts 185/135

30 pullups

60 air squats

100 double unders

The Cell Gym – WOD

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Warm-up

Cell Warm Up (No Measure)

3:00 jump rope

15 Squats

15 Push-Ups

15 Sit-Ups

10 PVC Pull-Overs

Bear Crawl 1x

10 Speed toe touches

Partner Hang Stretch

Strength

Back Squat (5@50%, 4@70%, 3@80%, 2@90% 3x)

Metcon

Metcon (AMRAP – Reps)

30 min EMOM

minute 1- 12 wallballs 20/14

minute 2-20 single arm KB Swings 35/25 (alternating arms)

minute 3- 15-20 medball situps 20/14

*score is total medball situps

The Cell Gym – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

3 rounds

1 min jump rope

8+8 bird dog

5+5 quick scorpion (not too quick just hold 3-5 sec each side)

6 scapula pullups

10 snatch press with pvc, behind the neck

Strength

Shoulder Press

5.3.2.2.2.2.2

Getting heavier

Metcon

Metcon (Time)

LIFE

12.9.6.3.6.9.12

Clean 75/55

Burpee

Full squat on the clean.

Metcon (Time)

SPORT

12.9.6.3.6.9.12

Power Clean and jerk 115/75

30 DU

Jerk can be push jerk or split jerk.