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Components
Back Squat
Back Squat
Back Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.07.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Weightlifting 9:30am
5:00 PM WOD
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (11/15)
Workout
The Cell Gym 12.07.15
home of CrossFit Superstition in Mesa, AZ
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
Wendler
Wendler Week #4 (Deload)
40% X 5
50% X 5
60% X 5
This should feel lite. Trust the process
Back Squat (40% X 5)
Back Squat
Back Squat (50% X 5)
Back Squat
Back Squat (60% X 5)
Back Squat
Skills
Overhead Squat
Metcon
Metcon (3 Rounds for time)
3 sets for time:
12 Overhead Squats 95/65# (115/75# RX+)
10 Box Jumps 24/20"(30"/24 RX+)
8/6 Chest to bar pullups (Bar MU RX+)
Rest 3 minutes
The intent of this work out is to move as fast as possible each round. Do not attempt RX+ if you will not be able to go pretty much unbroken. You will record a time for each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2015
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 5 @ 185 lbs
Front squats
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 185 lbs
2
Ammon
Woods
5:00 PM WOD
1 x 5 @ 160 lbs
3
Ryan
Moody
8:30 AM WOD (Daycare)
1 x 5 @ 155 lbs
4
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 5 @ 145 lbs
5
Merlin
Rowley
5:30 AM WOD
1 x 5 @ 115 lbs
6
Garrett
Blackwell
5:30 AM WOD
1 x 5 @ 105 lbs
7
Braun🍕🍉🐳
Nava
7:00 PM WOD
1 x 5 @ 95 lbs
7
Dane
Rohner
7:00 PM WOD
1 x 5 @ 95 lbs
8
Dale
Hockley
5:00 PM WOD
1 x 5 @ 75 lbs
9
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 65 lbs
Female Clients
1
Chloe
Kepner
8:30 AM WOD (Daycare)
1 x 5 @ 80 lbs
1
Maralyn
Nava
5:30 AM WOD
1 x 5 @ 80 lbs
2
Private
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
3
Amanda
Smith
5:30 AM WOD
1 x 5 @ 65 lbs
3
Janice
Connors
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
3
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
4
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 60 lbs
4
Becky
Lavender
5:30 AM WOD
1 x 5 @ 60 lbs
5
Allie
Quent
5:30 AM WOD
1 x 5 @ 55 lbs
5
Brooke
Woods
5:30 AM WOD
1 x 5 @ 55 lbs
5
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
5
Melanie
Bloomfield
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
5
Mindy
Holman
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 35 lbs
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