Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench EMOM

Metcon

Metcon

Settings

Workout

The Cell Gym 7.24.19

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

Strength

Bench EMOM

Bench
Take 6 min to find challenging 4 rep bench
Then:
8 Min EMOM
4 Bench (the same number you just found in the 6 min)

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
12 Min AMRAP
8 double kb deadlift 70#/55#
8 Box jump 24/20
8 tricep dips on box

Metcon (AMRAP - Rounds and Reps)

SPORT
12 min AMRAP
8 Deadlift 225/155
8 box jumps 30/24
8 ring dips

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

Whiteboard:

Wednesday, July 27, 2022

Male Clients

1

Jason
Marley

WOD 5:30am

8 x 4 @ 265 lbs

2

Grif
Hiatt

WOD 5:30am

8 x 4 @ 225 lbs

3

Nick
Herbert

WOD 5:30am

1 x 4 @ 200 lbs

4

Brandon
Walters

WOD 5:30am

6 x 4 @ 195 lbs

7th round 3 reps w/4th assisted; 8th round 2 reps w/break and 4th...

5

Jonathan
Vargas

WOD: 5:00 PM

8 x 4 @ 155 lbs

5

Danny
Lopez

WOD 5:30am

5 x 4 @ 155 lbs

1@165, 2@175

5

Drew
Sutton

WOD: 8:45 AM

1 x 4 @ 155 lbs

6

Tim
Schomaker

WOD 5:30am

8 x 4 @ 150 lbs

perfect weight. Maybe I could have done 155, but not sure...

7

Greg
Gosper

WOD 5:30am

8 x 4 @ 135 lbs

8

Ryan
Boyer

WOD: 5:00 PM

3 x 4 @ 125 lbs

Started at a lower weight

Female Clients

1

Stephanie
Nix

WOD: 8:45 AM

8 x 4 @ 105 lbs

2

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

2 x 4 @ 85 lbs

2@75#; 4@65#

2

Alma
Aguilar

WOD: 5:00 PM

1 x 4 @ 85 lbs

3

Courtney
Throckmorton

WOD: 5:00 PM

1 x 4 @ 73 lbs

4

Lindie
Rowley

WOD 5:30am

1 x 4 @ 65 lbs

5

Kami
Giles

WOD: 5:00 PM

1 x 4 @ 35 lbs