Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 01.29.16

Warm-up

Warm Up 4

3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
8+8 reverse lunge

30 sec pigeon stretch
30 sec scorpion stretch

knock out some hip mobility and calf stretching at the end

Skills

Deadlift keeping form while performing multiple reps in a row

Metcon

Metcon (Time)

"Running Diane"
400M Run
21 Deadlifts 225/135#
21 HSPU
400M Run
15 Deadlifts 225/135#
15 HSPU
400M Run
9 Deadlifts 225/135#
9 HSPU

*This workout should be done at high intensity. Your weight should be roughly less than 65-70% of your 1RM on the deadlift if you can not move through the sets quickly at the above weight.

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

Whiteboard:

Friday, January 29, 2016

Male Clients

1

Matthew
Foster

5:30 AM WOD

16:12

2

Brandon
Walters

5:30 AM WOD

16:16

3

Andy
Witcher

5:30 AM WOD

10:18

pike hspus

4

Brian
Kehoe

8:30 AM WOD (Daycare)

12:58

65#, 2 mats strict

5

Jeremy
Rowley

Friday Evening WOD

15:32

#185 deadlifts

6

Trevor
Page

Friday Evening WOD

15:51

Box hspu

7

#Derek
Wilcock

Friday Evening WOD

17:38

225# DL, pike HSPU

8

Jon
Crismon

Friday Evening WOD

18:00

185# DL. pike HSPU

9

Lee
Nix

8:30 AM WOD (Daycare)

19:25

225 DL 8 hspu then modified hspu

Female Clients

1

Amanda
Sparks

8:30 AM WOD (Daycare)

19:15

2

Kim
Riggs

8:30 AM WOD (Daycare)

12:14

1ab mat hspu

3

Becky
Lavender

5:30 AM WOD

13:15

floor pikes

4

Emilee
Olmstead

Friday Evening WOD

13:22

5

Lacey
Grainger

8:30 AM WOD (Daycare)

14:10

200M Walk | 35# Sumo Deadlift | Handstand Holds

6

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

15:01

#95, 4 1 ab mat HSPU, 2, 2

7

Alva
Lopez

8:30 AM WOD (Daycare)

15:10

95#, pike hspu

8

Megan
Kypke

Friday Evening WOD

15:36

#95 and pikes

9

Allie
Quent

Friday Evening WOD

16:11

#115 deadlift, 1abmat hspu

10

Brooke
Woods

8:30 AM WOD (Daycare)

16:16

95#

11

Private

8:30 AM WOD (Daycare)

18:04

12

Jessica
Park

8:30 AM WOD (Daycare)

18:14

500 meter row, #115, pike on 3 #45

13

Heidi
Mussemann

5:30 AM WOD

18:15

#95, 2 ab mats

14

Private

5:30 AM WOD

18:42