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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
WOD
The Cell Gym 11.13.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (10/14)
WOD
The Cell Gym 11.13.15
Happy Friday the 13th!
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
A: Metcon (Time)
1k Row
1st 500M at a warm up pace
2nd 500M for time
Record average 500M Pace
B: Metcon (Time)
Since it is Rich Froning movie night I thought we would do one of his 5 workouts he did in a particular day.
3 People rotation (1 at each station)
21-18-15-12-9-6-3
T2B
Row for Calories
Wallballs (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2015
Male Athletes
1
Devin
Day
8:30 AM WOD (Daycare)
1:32
2
Andy
Witcher
5:30 AM WOD
1:52
3
Ryan
Phillips
8:30 AM WOD (Daycare)
1:53
4
Jeremy
Mussemann
5:30 AM WOD
1:55
5
Aaron
Kleiner
8:30 AM WOD (Daycare)
1:56
6
Brandon
Walters
5:30 AM WOD
1:57
6
Butch
Leckey
5:30 AM WOD
1:57
7
Matthew
Park
8:30 AM WOD (Daycare)
2:09
7
Ryan
Arnett
5:30 AM WOD
2:09
8
Danny
Lopez
8:30 AM WOD (Daycare)
2:10
Female Athletes
1
Maralyn
Nava
5:30 AM WOD
2:04
2
Kristin
Day
8:30 AM WOD (Daycare)
2:06
3
Private
8:30 AM WOD (Daycare)
2:08
3
Nikki
Slaugh🕊🌊🍩
8:30 AM WOD (Daycare)
2:08
4
Jessica
Park
8:30 AM WOD (Daycare)
2:12
5
Alva
Lopez
8:30 AM WOD (Daycare)
2:18
6
Melanie
Bloomfield
5:30 AM WOD
2:19
7
Private
8:30 AM WOD (Daycare)
2:20
8
Heidi
Mussemann
8:30 AM WOD (Daycare)
2:22
9
Ami
Bethea
8:30 AM WOD (Daycare)
2:26
9
Becky
Lavender
5:30 AM WOD
2:26
10
Brittney
Blount
8:30 AM WOD (Daycare)
2:33
10
Lacey
Grainger
8:30 AM WOD (Daycare)
2:33
11
Brooke
Woods
5:30 AM WOD
2:38
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