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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 03.23.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
AFT Cardio
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
33 (16/17)
Workout
The Cell Gym 03.23.16
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
Weightlifting
Metcon (5 Rounds for weight)
Hang Power Snatch
5-5-5-5-5
Challenge
Metcon (AMRAP - Rounds)
AMRAP 10:00
8 pullups
8 box jumps 24/20"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2016
Male Clients
1
#Derek
Wilcock
8:30 AM WOD (Daycare)
775 Total lbs
2
Austin
Sunderland
5:00 PM WOD
725 Total lbs
3
Matthew
Foster
5:30 AM WOD
715 Total lbs
4
Hunter
Smith
5:00 PM WOD
615 Total lbs
5
Trevor
Page
7:00 PM WOD
595 Total lbs
6
Andy
Witcher
8:30 AM WOD (Daycare)
555 Total lbs
7
Tyler
Swapp
5:30 AM WOD
495 Total lbs
8
Aaron
Kleiner
5:00 PM WOD
485 Total lbs
9
Kyle
Hobbs
7:00 PM WOD
455 Total lbs
10
Grant
Peterson
5:30 AM WOD
415 Total lbs
11
Danny
Lopez
5:30 AM WOD
395 Total lbs
11
Patrick
Begaye
5:30 AM WOD
395 Total lbs
12
Chris
Keator
8:30 AM WOD (Daycare)
385 Total lbs
13
Braun🍕🍉🐳
Nava
7:00 PM WOD
375 Total lbs
14
Garrett
Blackwell
5:30 AM WOD
325 Total lbs
15
JD
Jarvis
5:30 AM WOD
395 Total lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
390 Total lbs
2
Whitney
Tullgren
7:00 PM WOD
285 Total lbs
3
Courtney
Baker Benziger
5:30 AM WOD
275 Total lbs
4
Nikki
Slaugh
7:00 PM WOD
265 Total lbs
ow-- hands
5
Private
5:30 AM WOD
260 Total lbs
6
Kim
Riggs
8:30 AM WOD (Daycare)
250 Total lbs
7
Amanda
Sparks
8:30 AM WOD (Daycare)
245 Total lbs
8
Megan
Kypke
7:00 PM WOD
230 Total lbs
9
Brooke
Woods
5:30 AM WOD
220 Total lbs
10
Becky
Lavender
5:30 AM WOD
210 Total lbs
11
Alva
Lopez
8:30 AM WOD (Daycare)
190 Total lbs
12
Rachel
Sunderland
5:00 PM WOD
275 Total lbs
13
Allie
Quent
5:00 PM WOD
255 Total lbs
14
Emilee
Olmstead
5:00 PM WOD
245 Total lbs
15
sara
brova
7:00 PM WOD
235 Total lbs
16
Janice
Connors
8:30 AM WOD (Daycare)
225 Total lbs
17
Crissy
White Wolf
8:30 AM WOD (Daycare)
140 Total lbs
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