Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Weighted Step-ups

Metcon

Settings

Workout

The Cell Gym 02.09.16

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

Strength

Weighted Step-ups (3 X 3 each side)

Use 20" Box if you are able to, use plates if your legs aren't long enough

Advanced - Use Barbell on back
Intermediate - use Dumbbells on shoulders
Novice - Use dumbbells down to your sides

Metcon

Metcon (Time)

200M Run
21 Pull-Ups
21 Push Ups
21 Squats
400M Run
15 Pull-Ups
15 Push-Ups
15 Squats
600M Run
9 Pull-Ups
9 Push-Ups
9 Squats

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

Whiteboard:

Tuesday, February 09, 2016

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 3 @ 140 lbs

70#kbs

2

Aaron
Kleiner

9:30 AM WOD (Daycare)

3 x 3 @ 115 lbs

2

Hunter
Smith

5:00 PM WOD

3 x 3 @ 115 lbs

2

Justin
Cooper

9:30 AM WOD (Daycare)

3 x 3 @ 115 lbs

3

Garrett
Blackwell

5:30 AM WOD

3 x 4 @ 95 lbs

3

Dane
Rohner

7:00 PM WOD

3 x 3 @ 95 lbs

4

Tyler
Swapp

5:30 AM WOD

3 x 4 @ 85 lbs

5

Nate
Hogle

5:30 AM WOD

3 x 4 @ 65 lbs

6

Jon
Crismon

5:00 PM WOD

3 x 3 @ 50 lbs

7

#Derek
Wilcock

5:30 AM WOD

3 x 4 @ 45 lbs

Body wt IS HEAVY

8

Bruce
Watkins

7:00 PM WOD

3 x 3 @ 0 lbs

8

JD
Jarvis

5:30 AM WOD

2 x 4 @ 65 lbs

8

Austin
Sunderland

5:00 PM WOD

1 x 3 @ 145 lbs

bar

Female Clients

1

Amanda
Sparks

8:30 AM WOD (Daycare)

3 x 3 @ 50 lbs

1

Candice
Woods

8:30 AM WOD (Daycare)

3 x 3 @ 50 lbs

1

Chloe
Kepner

7:00 PM WOD

3 x 3 @ 50 lbs

1

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

3 x 3 @ 50 lbs

2x #25LB KB

1

Kim
Riggs

8:30 AM WOD (Daycare)

3 x 3 @ 50 lbs

1

Megan
Kypke

5:00 PM WOD

3 x 3 @ 50 lbs

last round 12 on left leg

1

Mindy
Holman

8:30 AM WOD (Daycare)

3 x 3 @ 50 lbs

1

Whitney
Tullgren

7:00 PM WOD

3 x 3 @ 50 lbs

2

Private

7:00 PM WOD

3 x 3 @ 30 lbs

3

Courtney
Davis

Open Gym (Pilot)

3 x 3 @ 25 lbs

4

Tamra
Hill

8:30 AM WOD (Daycare)

3 x 3 @ 20 lbs

5

Tami
Heinl

8:30 AM WOD (Daycare)

3 x 3 @ 10 lbs

replaced box with three plates-2 x 45 plus 1 25

6

Becky
Lavender

5:30 AM WOD

2 x 4 @ 45 lbs

1st set #35

6

Brooke
Woods

5:30 AM WOD

2 x 4 @ 45 lbs

6

Private

5:30 AM WOD

2 x 4 @ 45 lbs