Public Whiteboard

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Components

Metcon

Metcon

2 Min Max KB Swing

Settings

Workout

The Cell Gym 7.9.15

Warm-up

run 800m
10 toy soldier (in place)
10 elbow to ankle (in place)
10 ring rows
15 toes to bar (on floor)
10 pvc pullovers
10 pvc deadlifts to top of knee
10 pvc thrusters

Metcon

Metcon (AMRAP - Rounds and Reps)

8 min AMRAP
5 deadlifts 245/155#
5 burpee onto a 45# plate

Rest 4 min

THEN:

Metcon

Metcon (AMRAP - Rounds and Reps)

6 min AMRAP
4 Thrusters 95/65
8 ring dips

Challenge

2 Min Max KB Swing (AMRAP - Reps)

55/35

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

Whiteboard:

Thursday, July 09, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

11 + 2

DL 245#

2

AUSTIN
SUNDERLAND

5:00 PM WOD

10 + 4

3

Hunter
Smith

5:00 PM WOD

9 + 0

4

Brandon
Walters

7:00 PM WOD

8 + 4

5

Merlin
Rowley

5:30 AM WOD

8 + 2

6

Dane
Rohner

5:00 PM WOD

7 + 0

7

Brig
Woods

8:30 AM WOD (Daycare)

6 + 0

7

Trevor
Page

5:00 PM WOD

6 + 0

8

Jon
Crismon

5:30 AM WOD

4 + 1

245#

9

Garrett
Blackwell

5:00 PM WOD

10 + 0

155#

10

Eric
Dixon

5:30 AM WOD

8 + 3

185# DL

11

Ryan
Arnett

5:00 PM WOD

8 + 0

225 dead

12

Kayum
Garcia

5:30 AM WOD

6 + 90

3@185 3@130

13

Aaron
Kleiner

7:00 PM WOD

6 + 6

225#

Female Clients

1

Private

8:30 AM WOD (Daycare)

10 + 5

2

Jenn
VanderLinden

5:30 AM WOD

8 + 3

3

Kim
Riggs

8:30 AM WOD (Daycare)

8 + 0

4

Becky
Lavender

7:00 PM WOD

7 + 8

5

Jessica
Park

9:30 AM WOD (Daycare)

7 + 2

6

Lacey
Grainger

8:30 AM WOD (Daycare)

5 + 2

7

Aleesa
Wiltbank

5:30 AM WOD

9 + 0

95 lbs

8

Janice
Connors

9:30 AM WOD (Daycare)

7 + 2

105 lb dead lift

9

Brittney
Blount

5:30 AM WOD

7 + 1

115 lb

10

Amanda
Smith

5:00 PM WOD

7 + 0

115#

11

Trisni
Justesen

5:30 AM WOD

6 + 8

95lb

12

Private

7:00 PM WOD

6 + 5

13

Allie
Quent

5:30 AM WOD

5 + 1

95 lbs dead lift