Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Weighted Pull-ups

Metcon

Settings

WOD

The Cell Gym 6.14.18

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

Weightlifting

Weighted Pull-ups (4 sets of 3 reps getting heavier, if possible)

Metcon

Metcon (Time)

For Time:
2 rounds
20 Dips
30 KB swings 55/35#
40 situps
400m run
3 rope climbs
20 pull-ups

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

Whiteboard:

Thursday, June 14, 2018

Leaderboard

Men's Weighted Pull-ups
Danny Kimball	03/22/2017	1 x 3 @ 90 lbs
Garrett Blackwell	03/22/2017	1 x 3 @ 75 lbs
Russell Linman	08/20/2020	1 x 3 @ 70 lbs

Women's Weighted Pull-ups
Jessica Walters	01/22/2020	1 x 3 @ 45 lbs
Lexi Moore	06/14/2018	1 x 3 @ 25 lbs
Julie Herbert	01/22/2020	1 x 3 @ 20 lbs

Male Athletes

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 55 lbs

Female Athletes

1

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 3 @ 25 lbs

2

Renee
Contreras

7:00 PM WOD

4 x 3 @ 0 lbs

3 second hold

2

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 3 @ 0 lbs

didn't do bc of shoulder

2

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 3 @ 0 lbs

Banded assist