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

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

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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

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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

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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

View Public Whiteboard

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

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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

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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!

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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

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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

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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)