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Components
Fight Gone Bad
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 04.06.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
AFT Cardio
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):
26 (11/15)
Workout
The Cell Gym 04.06.16
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Female Weights:
Wall-ball 14#
SDHP 55#
Push Press 55#
Cool Down
Metcon (No Measure)
100M Skip
100M jog
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 06, 2016
Male Clients
1
Zachary
Merrill
5:00 PM WOD
346 Total Reps
2
Matthew
Foster
5:30 AM WOD
304 Total Reps
3
Andy
Witcher
8:30 AM WOD (Daycare)
292 Total Reps
4
Brandon
Walters
5:30 AM WOD
271 Total Reps
5
Kyle
Hobbs
7:00 PM WOD
259 Total Reps
6
Chris
Keator
8:30 AM WOD (Daycare)
247 Total Reps
7
Patrick
Begaye
5:30 AM WOD
244 Total Reps
8
Tad
Brown
5:00 PM WOD
184 Total Reps
9
Braun🍕🍉🐳
Nava
7:00 PM WOD
172 Total Reps
10
JD
Jarvis
5:30 AM WOD
146 Total Reps
11
Bruce
Watkins
7:00 PM WOD
197 Total Reps
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
297 Total Reps
2
Amanda
Sparks
8:30 AM WOD (Daycare)
216 Total Reps
3
Becky
Lavender
5:30 AM WOD
214 Total Reps
4
Whitney
Tullgren
5:00 PM WOD
212 Total Reps
5
Brooke
Woods
5:30 AM WOD
210 Total Reps
6
Ami
Bethea
8:30 AM WOD (Daycare)
206 Total Reps
No inhaler, went slow
7
Nikki
Slaugh
5:30 AM WOD
198 Total Reps
8
Private
5:30 AM WOD
195 Total Reps
9
Lacey
Grainger
8:30 AM WOD (Daycare)
130 Total Reps
10
Lauren
Porter
8:30 AM WOD (Daycare)
252 Total Reps
11
Alva
Lopez
8:30 AM WOD (Daycare)
228 Total Reps
#35 sdhp with kettlebell, 45# push press
12
Maralyn
Nava
5:30 AM WOD
221 Total Reps
#35 kb sdhp box squats
13
Janice
Connors
8:30 AM WOD (Daycare)
209 Total Reps
14
Courtney
Baker Benziger
5:30 AM WOD
137 Total Reps
Only 2 rounds due to sloppy form resulting in bar to head...man d...
15
RC
Kosierowski
5:30 AM WOD
0 Total Reps
152 total
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