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Components
Deadlift
Deadlift
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.09.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (10/13)
Workout
The Cell Gym 12.09.15
Home of, CrossFit Superstition in Mesa AZ
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10 supermans
10 air squats
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
Skills
Deadlift
Wendler
Wendler Week 4 (Deload)
40% X 5
50% X 5
60% X 5
Deadlift (40% X 5)
Deadlift
Deadlift (50% X 5)
Deadlift
Deadlift (60% X 5)
Deadlift
Metcon
Metcon (AMRAP - Rounds)
EMOM for 20 Min
Even Minutes 10 Wallballs 20/14#
Odd Minutes 10 KB Swings 55/35#
*Russian KB Swings. Make sure KB goes above eye level
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 09, 2015
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 5 @ 290 lbs
Week 3 wendler
2
Ryan
Moody
5:30 AM WOD
1 x 5 @ 245 lbs
3
Ammon
Woods
5:30 AM WOD
1 x 5 @ 185 lbs
3
Andy
Witcher
5:00 PM WOD
1 x 5 @ 185 lbs
3
Hunter
Smith
8:30 AM WOD (Daycare)
1 x 5 @ 185 lbs
4
Trevor
Page
5:00 PM WOD
1 x 5 @ 145 lbs
5
Austin
Sunderland
7:00 PM WOD
1 x 5 @ 135 lbs
5
Bruce
Watkins
7:00 PM WOD
1 x 5 @ 135 lbs
5
Jeremy
Mussemann
5:00 PM WOD
1 x 5 @ 135 lbs
6
Dale
Hockley
5:00 PM WOD
1 x 5 @ 85 lbs
Female Clients
1
Dawn
Dotson
9:30 AM WOD (Daycare)
1 x 5 @ 105 lbs
2
Janice
Connors
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
3
Private
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 5 @ 85 lbs
4
Becky
Lavender
5:30 AM WOD
1 x 5 @ 75 lbs
4
Brooke
Woods
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
4
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 75 lbs
5
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
5
Ami
Bethea
9:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
5
Whitney
Tullgren
7:00 PM WOD
1 x 5 @ 65 lbs
6
Allie
Quent
5:00 PM WOD
1 x 5 @ 55 lbs
6
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
6
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
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