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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.23.15 - 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):
25 (8/17)
Workout
The Cell Gym 6.23.15
Warm-up
Run 200m
20m skip
20m high knees
20m bum kickers
20m carioca
20m broad jump
40m slide
20m reverse lunges
20m bear crawl
20m elbow to ankle
20 situps
20 hollow body rock
20 toes to bar on ground
10 pvc pullovers
Metcon
Metcon (Time)
10 min EMOM
Every minute perform:
15 unbroken wall balls 20/14, 10'/9'
*RX standard will be hips past parallel, reaching target, and unbroken wall ball.
** Score will be time it takes to do last set of wallballs
Metcon
Metcon (Distance)
10 x 30 sec Row, followed by 30 sec rest
* Score will be shortest distance rowed in one interval
Cool Down
1 min couch stretch each leg
1 min foam roll each quad
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 23, 2015
Male Clients
1
Tim
Trendler
7:00 PM WOD
0:27
unbroken all rounds
2
Ammon
Woods
5:00 PM WOD
0:29
Unbroken all rounds as prescribed
2
Brig
Woods
5:00 PM WOD
0:29
Unbroken all rounds
2
Patrick
Gonzales
5:00 PM WOD
0:29
Unbroken all rounds
3
Jeffrey
Thomas
9:30 AM WOD (Daycare)
9:27
4
Randy
Blount
5:30 AM WOD
0:38
5
Jon
Crismon
5:30 AM WOD
0:49
6
Butch
Leckey
Open Gym (Pilot)
1:00
15x3 10*7
Female Clients
1
Trisni
Justesen
5:30 AM WOD
0:30
2
Private
9:30 AM WOD (Daycare)
9:27
3
Joanna
Klaproth
9:30 AM WOD (Daycare)
9:28
4
Kim
Riggs
8:30 AM WOD (Daycare)
9:30
5
Melanie
Bloomfield
5:30 AM WOD
0:22
15 first 3 rounds then 10 last 7 total 115
6
Maralyn
Nava
5:30 AM WOD
0:23
150 squats 14# wb
7
Becky
Lavender
5:30 AM WOD
0:25
8
Brooke
Woods
5:30 AM WOD
0:29
sets of 10 WBs (1 weighted squat, 1 nothing)
9
Mindy
Holman
9:30 AM WOD (Daycare)
0:35
12# - 3 broken
10
Alli
Trendler
7:00 PM WOD
0:38
11
Courtney
Baker Benziger
5:30 AM WOD
0:39
4 rounds Rx'd, rest 10-12 WBs, last round 12 unbroken at :39 and ...
12
Private
7:00 PM WOD
0:45
13
Lacey
Grainger
8:30 AM WOD (Daycare)
9:21
12 #, 10 Reps
14
Jessica
Park
8:30 AM WOD (Daycare)
9:26
12#
15
Michelle
Arnett
5:30 AM WOD
9:30
12 # wall ball10 reps
16
Brittney
Blount
8:30 AM WOD (Daycare)
9:45
12#
16
Brittney
Blount
9:30 AM WOD (Daycare)
9:45
12#
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