Public Whiteboard

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Components

Shoulder Press

Shoulder Press

Shoulder Press

Metcon

Metcon

Settings

Workout

The Cell Gym 12.08.15

home of CrossFit Superstition in Mesa, AZ

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 #4 (Deload)
40% X 5
50% X 5
60% X 5
*This should feel lite. Trust the process

Shoulder Press (40% X 5)

Shoulder Press

Shoulder Press (50% X 5)

Shoulder Press

Shoulder Press (60% X 5)

Shoulder Press

Metcon

Metcon (Time)

ladder 1 - 10
Weighted Lunges 135/95#
Burpees

Lunges are on each leg.
Compare to 10.08.14

Challenge

Metcon (Time)

200M Overhead Plate Carry 45/25#
*Keep plate locked out over head the whole time

Put in the notes how many time you put the plate down.

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

Whiteboard:

Tuesday, December 08, 2015

Male Clients

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 135 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

3

Ryan
Moody

9:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

4

Aaron
Kleiner

9:30 AM WOD (Daycare)

1 x 5 @ 70 lbs

5

Andrew
L

5:30 AM WOD

1 x 5 @ 65 lbs

5

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 65 lbs

5

Chase
M

7:00 PM WOD

1 x 5 @ 65 lbs

5

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

6

Dale
Hockley

5:00 PM WOD

1 x 5 @ 55 lbs

7

Kayum
Garcia

5:30 AM WOD

1 x 5 @ 45 lbs

7

Matthew
Park

7:00 PM WOD

1 x 5 @ 45 lbs

Female Clients

1

Jessica
Park

9:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

not on wendler

2

Lin
McConnell

5:00 PM WOD

1 x 5 @ 45 lbs

2

Whitney
Tullgren

7:00 PM WOD

1 x 5 @ 45 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 35 lbs

3

Jenn
VanderLinden

7:00 PM WOD

1 x 5 @ 35 lbs

3

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 35 lbs

4

Allie
Quent

5:00 PM WOD

1 x 5 @ 30 lbs

4

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

4

Candice
Woods

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

4

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 30 lbs

5

Amanda
Smith

5:30 AM WOD

1 x 5 @ 25 lbs

5

Brooke
Woods

5:30 AM WOD

1 x 5 @ 25 lbs

5

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 25 lbs

5

Nikki
Slaugh

9:30 AM WOD (Daycare)

1 x 5 @ 25 lbs

;)

6

Chloe
Kepner

7:00 PM WOD

1 x 1 @ 65 lbs

(FOUND ONE REP MAX)