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Components
Back Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 6.16.15 - 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):
27 (8/19)
Workout
The Cell Gym 6.16.15
Warm-up
20m bum kickers
20m high knees
20m over the hurdle
20m elbow to ankle
20 air squats
20 situps
20 leg lifts
20 hollow body rock
3x30 sec plank hold
Weightlifting
Back Squat (4@65%, 4@75%, 3@85%, 2@90%, 1@95%, 1@95%, 1@95%)
Back Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
200m run with medball
15 wallballs 20/12
15 kb swings 55/35
Cool Down
couch stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 16, 2015
Male Clients
1
Andy
Witcher
8:30 AM WOD (Daycare)
2 x 1 @ 345 lbs
failed @365 last set
2
Jeffrey
Thomas
8:30 AM WOD (Daycare)
3 x 1 @ 265 lbs
3
Dane
Rohner
7:00 PM WOD
1 x 1 @ 245 lbs
4
Chris
Keator
5:00 PM WOD
1 x 1 @ 235 lbs
5
Patrick
Gonzales
5:00 PM WOD
1 x 4 @ 225 lbs
Went light
5
Trevor
Page
5:00 PM WOD
1 x 3 @ 225 lbs
6
Jon
Crismon
5:30 AM WOD
3 x 1 @ 175 lbs
7
Devin
Day
8:30 AM WOD (Daycare)
4 x 6 @ 135 lbs
pause at bottom
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
3 x 1 @ 270 lbs
2
Stephanie
Nix
Open Gym (Pilot)
3 x 1 @ 230 lbs
2
Stephanie
Nix
5:00 PM WOD
1 x 3 @ 230 lbs
3
Maralyn
Nava
5:30 AM WOD
1 x 1 @ 195 lbs
4
Trisni
Justesen
5:30 AM WOD
1 x 1 @ 180 lbs
Garret believes in me :)
5
Kim
Riggs
5:30 AM WOD
1 x 1 @ 170 lbs
6
Courtney
Baker Benziger
8:30 AM WOD (Daycare)
2 x 1 @ 165 lbs
6
Joanna
Klaproth
9:30 AM WOD (Daycare)
2 x 1 @ 165 lbs
7
Becky
Lavender
5:30 AM WOD
1 x 1 @ 155 lbs
8
Lacey
Grainger
9:30 AM WOD (Daycare)
3 x 1 @ 135 lbs
9
Amanda
Smith
5:00 PM WOD
1 x 3 @ 125 lbs
9
Rachel
Hutzler
7:00 PM WOD
1 x 3 @ 125 lbs
9
Kristin
Day
8:30 AM WOD (Daycare)
1 x 1 @ 125 lbs
10
Private
7:00 PM WOD
1 x 2 @ 120 lbs
10
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 1 @ 120 lbs
11
Heidi
Mussemann
8:30 AM WOD (Daycare)
3 x 1 @ 95 lbs
11
Michelle
Arnett
5:30 AM WOD
1 x 1 @ 95 lbs
12
Dawn
Dotson
5:00 PM WOD
1 x 1 @ 85 lbs
very sore back-only 5 reps & had to stop
13
Elizabeth
Lawlor
9:30 AM WOD (Daycare)
1 x 1 @ 45 lbs
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