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Components
Weighted Step-ups
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 02.09.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (13/15)
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
video library
.
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
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