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Components

Front Squats

Weighted Pullups

Metcon

Settings

Workout

The Cell Gym 11.8.16

Warm-up

warm up squat

3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground

Weightlifting

Front Squats

5 sets of 3 reps getting heavier

Weighted Pullups

5 sets of 3 reps (getting heavier or staying heavy)

Metcon

Metcon (5 Rounds for time)

Rowing sprints
5 rounds
1:00 row
1:00 rest

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

Whiteboard:

Tuesday, November 08, 2016

Male Clients

1

Ryan
Moody

5:00 PM WOD

1 x 3 @ 315 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 3 @ 285 lbs

3

Brig
Woods

7:00 PM WOD

1 x 3 @ 235 lbs

4

Butch
Leckey

7:00 PM WOD

1 x 3 @ 225 lbs

135 185 225, uncle need to fs more

4

#Derek
Wilcock

5:30 AM WOD

1 x 3 @ 225 lbs

Loafmaster

5

Brett
Gifford

7:00 PM WOD

1 x 3 @ 205 lbs

6

Jon
Crismon

5:00 PM WOD

1 x 3 @ 175 lbs

7

Private

5:00 PM WOD

5 x 3 @ 65 lbs

8

Carlos
Flores

7:00 PM WOD

1 x 2 @ 175 lbs

started at 95, 1x3 155

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 3 @ 145 lbs

2

Maralyn
Nava

5:00 PM WOD

1 x 3 @ 135 lbs

3

Trisni
Justesen

5:30 AM WOD

1 x 3 @ 130 lbs

4

Allie
Quent

5:30 AM WOD

1 x 3 @ 125 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 3 @ 125 lbs

5

Becky
Lavender

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

5

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

5

Krystal
Acosta

8:30 AM WOD (Daycare)

1 x 3 @ 115 lbs

5

Rachel
Sunderland

5:00 PM WOD

1 x 3 @ 115 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 3 @ 105 lbs

6

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 3 @ 105 lbs

7

Aleesa
Wiltbank

7:00 PM WOD

1 x 3 @ 85 lbs

7

Tamra
Hill

8:30 AM WOD (Daycare)

1 x 3 @ 85 lbs