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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.22.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
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 (12/14)
Workout
The Cell Gym 12.22.15
Warm-up
Warm Up 12.22.15
500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings
Skills
Clean
Metcon
Metcon (Weight)
EMOM for 20 Min:
Even Minutes = 7 Power Cleans @ 45% of your 1RM Max
Odd Minutes = 7 Overhead squats (Same weight as cleans)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 22, 2015
Male Clients
1
Matthew
Foster
Open Gym (Pilot)
135 lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
105 lbs
snatch to ovh
2
Brandon
Walters
5:30 AM WOD
105 lbs
3
Aaron
Kleiner
9:30 AM WOD (Daycare)
95 lbs
3
Devin
Day
5:30 AM WOD
95 lbs
Last 2 rounds 115
4
Brad
Bosley
Open Gym (Pilot)
125 lbs
5
Chase
Maza
7:00 PM WOD
95 lbs
at round 10 added 105
5
Dane
Rohner
7:00 PM WOD
95 lbs
6
Ryan
Arnett
5:30 AM WOD
85 lbs
65 ohs 85 pc 85 ohs last set
7
Garrett
Blackwell
5:30 AM WOD
65 lbs
o/h pvc pipe. wrist hurt
8
Jon
Crismon
5:30 AM WOD
55 lbs
9
Butch
Leckey
7:00 PM WOD
45 lbs
115/65 start, 95/45 finish
Female Clients
1
kashia
harris
8:30 AM WOD (Daycare)
85 lbs
2
Private
8:30 AM WOD (Daycare)
80 lbs
3
Melanie
Bloomfield
Open Gym (Pilot)
55 lbs
ohs 45#
4
Becky
Lavender
5:30 AM WOD
45 lbs
5
Ami
Bethea
9:30 AM WOD (Daycare)
40 lbs
5
Candice
Woods
9:30 AM WOD (Daycare)
40 lbs
6
Alec
Maza
7:00 PM WOD
35 lbs
6
Aleesa
Wiltbank
5:30 AM WOD
35 lbs
7
Biz
Wiltbank
5:30 AM WOD
15 lbs
8
Jessica
Park
5:30 AM WOD
55 lbs
#55 over head squat #65 cleans
9
Mindy
Holman
8:30 AM WOD (Daycare)
35 lbs
9
Whitney
Tullgren
7:00 PM WOD
35 lbs
Those over head squats though
10
Heidi
Mussemann
9:30 AM WOD (Daycare)
25 lbs
11
Taylor
Maza
7:00 PM WOD
10 lbs
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