The Cell Gym CrossFit Superstition – WOD
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
Wendler
Wendler Week #1
65% X 5
75% X 5
85% X 5+
*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle
Deadlift (65% X 5)
Deadlift (75% X 5)
Deadlift (85% X 5+)
*Make sure you change your reps if you do more than 5
Metcon
Naughty Nancy (Time)
Naughty Nancy
4 Rounds for time
15 Overhead Squats 135/85#
400M Run
*This should be heavier and slower than your normal Nancy time. It is one round less but 40lbs heavier for the guys and 20lbs for the girls. Push yourself on the weight. The Intent of this one today is to be heavy.
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
Warm-up
750M Row
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Skills
Clean (focus on the shrug)
Weightlifting
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.
7 times through the progression = 1 round
in order for the round to count you may not put the bar down during a round. Rest as long as you like between rounds
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
Warm-up
Partner Warm Up:
400M Run
10 Med ball tosses each side and overhead
20M Toy Solider
20M Elbow to ankle
20M Bum kickers
20 Inch worm
1min couch stretch
Skills
Kettle-bell Skills
Metcon
Metcon (AMRAP – Reps)
3 rounds for reps:
In teams of 4
400M Run
KB Swings 55/35#
Push-Ups
Sit-Ups
one member of the team will start at each station. While one member runs everyone else will do AMRAP. When the runner returns everyone rotates and continues the rep count. Score is total reps. Note time in the comments as well
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
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
Skills
Deadlift
Metcon
Metcon (AMRAP – Reps)
5 Rounds of
Max Reps Body weight deadlift
Rest 3 minutes
Max Reps of Pull Ups
Rest 3 minutes
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
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
Skills
Box Jumps
Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
Warm-up
Skip 200M Meters
10 Down dog up dog
20M Duck Walk
3 x 10 perfect squats
3 X 20 Sec hand stand hold
1 min couch stretch each side
Skills
Rowing
Metcon
Metcon (Time)
3 Rounds for Time
40M Farmer Walk (heavy as you can)
10 Ring Dips (Scale w/ fixed)
15 Straight Leg Sit-Ups
20 Cal Row
Challenge
Roxanne Burpees
Announcements
May 9th – The Cell Adult Karaoke Party – 6:30pm -9:30pm
May 17th- Iron Athlete Weight Lifting Clinic – 10am – 2:00pm – Cost $50
This is going to be an awesome weightlifting clinic! Typically the hosting gym will mark this up by $10 per person but we are not. We think weightlifting is important and want to offer this as a value-add. http://www.ironathleteclinics.com/clinicsstore/iron-athlete-fundamentals-clinic-the-cell
Main – WOD
Warm-up
(No Measure)
Skip 200M Meters
10 Down dog up dog
20M Duck Walk
3 x 10 perfect squats
3 X 20 Sec hand stand hold
1 min couch stretch each side
Skills
Overhead Squat
Metcon
A: Metcon (Time)
3 Rounds for Time
10 Overhead Squats 135/75#
50 Double Unders (attempts)
3 Min Rest and Then
B: Pull-ups (3 sets of max reps pullups. score is total)
Main – WOD
Going Heavy!
Warm-up
(No Measure)
500M Row
20M Toy Solider
20M Bum Kickers
20M Elbow to ankle
1 minute couch stretch
Skills
Cleans
use to warm up to lifting
Weightlifting
EMOM 14 minutes
Even minutes 2 Cleans.
Odd minutes front 2 squats
Post Max Combo
Squat Clean (EMOM 14 – Even minutes 2 cleans)
Front Squat (EMOM 14 – Odd minutes 2 front squats)
Main – WOD
Warm-up
(No Measure)
400M Run
20 Push Ups
20 Sit Ups
20 Air Squats
10 PVC Pull Overs
5 Strict Pull Ups
1 min couch stretch each side
Skills
M/U progression
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 Back Squats 135/95
3 Muscle Ups
Challenge
500m Row (Time)
Max Effort 500m Row
Main – WOD
Warm-up
Warm-up (No Measure)
400M Run
20 Push Ups
20 Sit Ups
20 Air Squats
10 PVC Pull Overs
5 Strict Pull Ups
1 min couch stretch each side
Skills
Drop Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Burpee
20 K2E
30 Double Unders (attempts)
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