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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 5.24.16 - 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):
26 (10/16)
Workout
The Cell Gym 5.24.16
Warm-up
Shoulder Press Warm up
3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck
Weightlifting
Metcon (Weight)
EMOM for 8 min
4 Back Squats
Metcon
Metcon (AMRAP - Rounds)
12 min EMOM
Box jumps 24/20 (10reps men/8 women)
pushups (10reps men/6 women)
Cool Down
400 m jog
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 24, 2016
Male Clients
1
JD
Jarvis
5:30 AM WOD
255 lbs
2
Andy
Witcher
5:30 AM WOD
245 lbs
2
Jeremy
Mussemann
5:30 AM WOD
245 lbs
3
Butch
Leckey
7:00 PM WOD
225 lbs
4
Chris
Keator
8:30 AM WOD (Daycare)
185 lbs
5
Jon
Crismon
5:00 PM WOD
155 lbs
65%
6
Eric
Dixon
5:30 AM WOD
135 lbs
7
Joe
Burr
8:30 AM WOD (Daycare)
185 lbs
8
Justin
Bethea
9:30 AM WOD (Daycare)
115 lbs
9
Ryan
Moody
5:00 PM WOD
95 lbs
Strict Press
Female Clients
1
Stephanie
Nix
5:00 PM WOD
145 lbs
2
Private
8:30 AM WOD (Daycare)
135 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
115 lbs
3
Maralyn
Nava
5:30 AM WOD
115 lbs
3
Whitney
Tullgren
5:00 PM WOD
115 lbs
4
Becky
Lavender
5:30 AM WOD
95 lbs
4
Brooke
Woods
5:30 AM WOD
95 lbs
4
Megan
Kypke
5:00 PM WOD
95 lbs
4
Rachel
Sunderland
5:00 PM WOD
95 lbs
85 for 2 rds
5
Jenn
VanderLinden
5:30 AM WOD
85 lbs
6
Heidi
Mussemann
5:30 AM WOD
75 lbs
6
Mindy
Holman
8:30 AM WOD (Daycare)
75 lbs
7
Aleesa
Wiltbank
7:00 PM WOD
65 lbs
7
Melanie
Bloomfield
5:30 AM WOD
65 lbs
8
Janice
Connors
8:30 AM WOD (Daycare)
95 lbs
9
Tamra
Hill
8:30 AM WOD (Daycare)
65 lbs
12 rounds 3 plates stacked
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