Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Bench Press

Bench Press

Bench Press

Taylor

Settings

WOD

The Cell Gym 05.10.16

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Bench Press (40% X 5)

Bench Press (50% x 5)

Bench Press (60% x 5)

Metcon

Taylor (Time)

4 Rounds for time of:
400m Run
5 Burpee Muscle-ups

To learn more about Taylor click here

Scale muscle ups as follow:
A. Burpee, chest 2 bar, dip
B. Burpee, pull-up, dip
C. Burpee, jumping pull-ups, neg dip

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

Whiteboard:

Tuesday, May 10, 2016

Leaderboard

Men's Bench Press
Ammon Woods	08/01/2015	1 x 5 @ 315 lbs
Butch Leckey	04/13/2017	1 x 5 @ 245 lbs
Austin Sunderland	05/22/2017	1 x 5 @ 225 lbs

Women's Bench Press
Maralyn Nava	10/25/2013	1 x 5 @ 125 lbs
Stephanie Nix	02/07/2017	1 x 5 @ 115 lbs
Private	05/27/2016	1 x 5 @ 105 lbs

Male Athletes

1

Merlin
Rowley

5:00 PM WOD

1 x 5 @ 165 lbs

2

Derek
Wilcock

5:30 AM WOD

1 x 5 @ 155 lbs

3

Dane
Rohner

5:00 PM WOD

1 x 5 @ 135 lbs

4

Jeremy
Mussemann

7:00 PM WOD

1 x 5 @ 115 lbs

5

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 98 lbs

6

Devin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

6

Eric
Dixon

5:30 AM WOD

1 x 5 @ 95 lbs

6

Garrett
Blackwell

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

6

Hunter
Carrigan

5:00 PM WOD

1 x 5 @ 95 lbs

6

JD
Jarvis

5:30 AM WOD

1 x 5 @ 95 lbs

6

Jon
Crismon

9:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

6

Kyle
Hobbs

5:00 PM WOD

1 x 5 @ 95 lbs

7

Chris
Keator

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Female Athletes

1

Whitney
Tullgren

7:00 PM WOD

1 x 5 @ 65 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 50 lbs

3

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 45 lbs

3

Private

5:30 AM WOD

1 x 5 @ 45 lbs

3

Kristin
Day

9:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Lacey
Grainger

9:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Melanie
Bloomfield

5:30 AM WOD

1 x 5 @ 45 lbs

3

RC
Kosierowski

5:30 AM WOD

1 x 5 @ 45 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 5 @ 40 lbs

5

Allie
Quent

5:00 PM WOD

1 x 5 @ 35 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

5

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 35 lbs

5

Jenn
VanderLinden

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

5

Megan
Kypke

5:00 PM WOD

1 x 5 @ 35 lbs

5

Nicole
Latham

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

5

Nikki
Slaugh🕊🌊🍩

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

5

Rachel
Sunderland

5:00 PM WOD

1 x 5 @ 35 lbs