Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 10.14.15

Warm-up

Rowing Warm Up

500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups

Skills

Overhead Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

Squat Ladder
Using a 45# barbel
1 Squat the 1st Min, 2 Squats the 2nd Min.. Unitil you can longer complete the required work in the minute alotted.
R1 - 10 Overhead Squats
R11 - 20 Front Squats
R21+ Back Squats

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

Whiteboard:

Wednesday, October 14, 2015

Male Clients

1

Merlin
Rowley

8:30 AM WOD (Daycare)

22 + 15

2

Andy
Witcher

5:00 PM WOD

22 + 0

3

Chris
Keator

8:30 AM WOD (Daycare)

21 + 0

4

Garrett
Blackwell

5:00 PM WOD

18 + 0

2 pull ups between first 14 rnds

5

Ammon
Woods

5:00 PM WOD

17 + 0

6

Tyler
Swapp

5:30 AM WOD

16 + 7

Back locked up legs felt great

7

Butch
Leckey

7:00 PM WOD

15 + 0

8

Bruce
Watkins

8:30 AM WOD (Daycare)

22 + 0

9

Matthew
Park

7:00 PM WOD

17 + 2

Med ball w/45# plate under

10

Danny
Lopez

5:30 AM WOD

14 + 0

DNF. Hurt knee.5

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

25 + 0

2

Janice
Connors

8:30 AM WOD (Daycare)

18 + 0

3

Private

5:30 AM WOD

17 + 3

4

Jessica
Park

8:30 AM WOD (Daycare)

17 + 0

5

Amanda
Sparks

5:00 PM WOD

16 + 40

6

sara
brova

7:00 PM WOD

15 + 15

7

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

15 + 3

8

Brittney
Blount

8:30 AM WOD (Daycare)

15 + 0

8

Brooke
Woods

8:30 AM WOD (Daycare)

15 + 0

9

Stephanie
Nix

5:00 PM WOD

14 + 8

10

Lacey
Grainger

8:30 AM WOD (Daycare)

13 + 0

11

Maralyn
Nava

5:30 AM WOD

20 + 8

back squat not overhead

12

Alva
Lopez

8:30 AM WOD (Daycare)

15 + 0

5 squats until done, bella bar for ovhs

13

Patti
Rowley

8:30 AM WOD (Daycare)

13 + 0

35# then trainer bar to finish