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Components

Back Squat

Fire Wood

Settings

Workout

The Cell Gym 01.04.15

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Skills

Power Snatch

Strength

Back Squat (3 X 6)

3 sets of moderate to heave back squat. e.g. 65 - 75% of 1RM

Metcon

Fire Wood (AMRAP - Rounds and Reps)

AMRAP 20
50 Wall Balls (20/14#)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Cleans (135/95#)
20 Jerks (135/95#)
10 Power Snatch (135/95#) (Scale Hang Power Clean)
10 Muscle-Ups (1 Pull Up 2 Ring Dips)

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 04, 2016

Leaderboard

Men's Back Squat
Butch Leckey	04/29/2021	3 x 6 @ 325 lbs
Matthew Foster	01/04/2016	3 x 6 @ 275 lbs
Grif Hiatt	06/10/2022	3 x 6 @ 265 lbs

Women's Back Squat
Maralyn Nava	12/26/2018	3 x 6 @ 155 lbs
Kim Riggs	06/07/2019	3 x 6 @ 115 lbs
Becky Lavender	01/04/2016	3 x 6 @ 115 lbs

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

3 x 6 @ 300 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 6 @ 285 lbs

3

Matthew
Foster

5:30 AM WOD

3 x 6 @ 275 lbs

4

Devin
Day

5:30 AM WOD

3 x 6 @ 225 lbs

5

Bruce
Watkins

7:00 PM WOD

3 x 6 @ 185 lbs

5

Butch
Leckey

7:00 PM WOD

3 x 6 @ 185 lbs

225 fronts barbell class 3x5

5

Dane
Rohner

7:00 PM WOD

3 x 6 @ 185 lbs

6

Jon
Crismon

5:00 PM WOD

3 x 6 @ 135 lbs

Female Clients

1

Jessica
Park

7:00 PM WOD

3 x 6 @ 155 lbs

2

Dawn
Dotson

7:00 PM WOD

3 x 6 @ 135 lbs

3

Becky
Lavender

5:30 AM WOD

3 x 6 @ 115 lbs

3

Emilee
Olmstead

5:00 PM WOD

3 x 6 @ 115 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 6 @ 110 lbs

5

Allie
Quent

8:30 AM WOD (Daycare)

3 x 6 @ 100 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

3 x 6 @ 100 lbs

5

Brooke
Woods

8:30 AM WOD (Daycare)

3 x 6 @ 100 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

3 x 6 @ 95 lbs

6

Courtney
Baker Benziger

5:30 AM WOD

3 x 6 @ 95 lbs

7

Melanie
Bloomfield

8:30 AM WOD (Daycare)

3 x 6 @ 85 lbs

7

Mindy
Holman

8:30 AM WOD (Daycare)

3 x 6 @ 85 lbs

8

Megan
Kypke

7:00 PM WOD

3 x 6 @ 75 lbs

9

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 6 @ 80 lbs

Dont be jealous of my #!

9

Kim
Riggs

8:30 AM WOD (Daycare)

2 x 6 @ 125 lbs