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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 02.25.16 - 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):
29 (12/17)
Workout
The Cell Gym 02.25.16
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)
Metcon
Metcon (AMRAP - Rounds)
E2MO2M for 30 minutes
15 air squats
5 hang power cleans 115/65#
Record # of rounds you completed. There are 15 total. You should keep a steady pace and leave yourself plenty of rest. This is a high volume workout not a lung burner.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 25, 2016
Male Clients
1
Aaron
Kleiner
9:30 AM WOD (Daycare)
15 Rounds
1
Andy
Witcher
9:30 AM WOD (Daycare)
15 Rounds
Rx+:)5rnds 20/8.5rnds 25/10.1rnd 50/20!
1
Butch
Leckey
7:00 PM WOD
15 Rounds
1
Danny
Lopez
5:30 AM WOD
15 Rounds
25-32 Sec Av
1
Mike
Setterholm
8:30 AM WOD (Daycare)
15 Rounds
1
Trevor
Page
7:00 PM WOD
15 Rounds
1
Zachary
Merrill
9:30 AM WOD (Daycare)
15 Rounds
20 squats 8 cleans 2nd set of five; 25 squats 10 cleans next 4 ro...
2
Hunter
Smith
8:30 AM WOD (Daycare)
7 Rounds
3
Bruce
Watkins
7:00 PM WOD
15 Rounds
65 Lbs Weight 15 Full Squats
3
Kyle
Hobbs
5:00 PM WOD
15 Rounds
95 on hang clean
4
JD
Jarvis
5:30 AM WOD
9 Rounds
115 lbs
5
Joe
Burr
8:30 AM WOD (Daycare)
6 Rounds
Female Clients
1
Allie
Quent
5:00 PM WOD
15 Rounds
1
Becky
Lavender
5:30 AM WOD
15 Rounds
1
Brooke
Woods
5:30 AM WOD
15 Rounds
1
Chloe
Kepner
7:00 PM WOD
15 Rounds
Hallelujah
1
Courtney
Davis
7:00 PM WOD
15 Rounds
65#
1
Crissy
White Wolf
8:30 AM WOD (Daycare)
15 Rounds
1
Joanna
Klaproth
7:00 PM WOD
15 Rounds
1
Kim
Riggs
9:30 AM WOD (Daycare)
15 Rounds
1
Stephanie
Nix
5:00 PM WOD
15 Rounds
Quad burner!!
2
Aleesa
Wiltbank
5:30 AM WOD
15 Rounds
2
Biz
Wiltbank
5:30 AM WOD
15 Rounds
2
Kristin
Day
9:30 AM WOD (Daycare)
15 Rounds
55lbs
2
Lucy
Catone
5:00 PM WOD
15 Rounds
55lbs
2
Melanie
Bloomfield
5:30 AM WOD
15 Rounds
55# power
2
Tamra
Hill
8:30 AM WOD (Daycare)
15 Rounds
55#
3
Jessica
Park
9:30 AM WOD (Daycare)
8 Rounds
#40 DB cleans, did half the workout after powerlifting
4
Dawn
Dotson
7:00 PM WOD
7 Rounds
65# cleans
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