Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Shoulder Press

Shoulder Press

Christine

Settings

Workout

The Cell Gym 10.26.15

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Wendler

Wendler Week #2
Working Max = 90% of 1RM
70% X 3
80% X 3
90% X 3+

Shoulder Press (70% X 3)

Shoulder Press

Shoulder Press (80% X 3)

Shoulder Press

Shoulder Press (90% X 3+)

Shoulder Press

Don't forget to change the reps if you do more than 3

Metcon

Christine (Time)

3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Cool Down

200M Jog

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

Whiteboard:

Monday, October 26, 2015

Male Clients

1

#Derek
Wilcock

7:00 PM WOD

1 x 3 @ 165 lbs

2

Ammon
Woods

5:00 PM WOD

1 x 3 @ 145 lbs

3

Butch
Leckey

7:00 PM WOD

1 x 3 @ 125 lbs

4

Devin
Day

8:30 AM WOD (Daycare)

1 x 3 @ 120 lbs

5

Trevor
Page

5:00 PM WOD

1 x 3 @ 115 lbs

6

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

7

Austin
Sunderland

7:00 PM WOD

1 x 3 @ 100 lbs

8

Garrett
Blackwell

5:30 AM WOD

1 x 3 @ 95 lbs

8

Merlin
Rowley

5:30 AM WOD

1 x 3 @ 95 lbs

9

Jeremiah
Thorne

5:00 PM WOD

1 x 3 @ 85 lbs

10

David
Sloan

5:30 AM WOD

1 x 3 @ 75 lbs

11

Matthew
Park

7:00 PM WOD

1 x 3 @ 60 lbs

Female Clients

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs

2

Private

8:30 AM WOD (Daycare)

1 x 3 @ 65 lbs

3

Joanna
Klaproth

5:00 PM WOD

1 x 3 @ 55 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 55 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 3 @ 55 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

4

Becky
Lavender

5:30 AM WOD

1 x 3 @ 50 lbs

4

Brittney
Blount

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

4

Private

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

4

Melanie
Bloomfield

8:30 AM WOD (Daycare)

1 x 3 @ 50 lbs

5

Allie
Quent

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

5

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

5

Kristin
Day

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

5

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

5

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 3 @ 45 lbs

6

sara
brova

7:00 PM WOD

1 x 3 @ 40 lbs