Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 02.11.16

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie bike (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie bike (medium)

5 sandbag deads
scorpions

10 blackburns

10 banded face pulls
10 calorie bike (fast)

5 sandbag deads

Skills

Kipping Pull-Up

Metcon

Metcon (AMRAP - Reps)

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

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

Whiteboard:

Thursday, February 11, 2016

Male Clients

1

Justin
Cooper

8:30 AM WOD (Daycare)

77 Reps

2

Andy
Witcher

8:30 AM WOD (Daycare)

76 Reps

+3xtra bps ha!

2

Zachary
Merrill

9:30 AM WOD (Daycare)

76 Reps

3

Patrick
Begaye

5:30 AM WOD

74 Reps

4

Jeremy
Rowley

5:00 PM WOD

70 Reps

5

Matthew
Foster

5:30 AM WOD

69 Reps

6

Hunter
Smith

9:30 AM WOD (Daycare)

63 Reps

7

Trevor
Page

8:30 AM WOD (Daycare)

48 Reps

8

Merlin
Rowley

5:00 PM WOD

8 Reps

9

JD
Jarvis

5:30 AM WOD

42 Reps

scaled rope climb

10

Tim
Trendler

7:00 PM WOD

41 Reps

11

Joe
Burr

8:30 AM WOD (Daycare)

38 Reps

5 full rounds + run + 2 burpees

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

83 Reps

12 runs, 12 burped, 11rope

2

Candice
Woods

8:30 AM WOD (Daycare)

77 Reps

3

Ami
Bethea

8:30 AM WOD (Daycare)

72 Reps

The never ending Wod!

4

Brooke
Woods

5:30 AM WOD

66 Reps

5

Allie
Quent

5:00 PM WOD

62 Reps

kill me

6

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

49 Reps

7

Becky
Lavender

5:30 AM WOD

57 Reps

scaled rope climbs

8

Courtney
Davis

7:00 PM WOD

56 Reps

Courtney Scale- knees to elbow for rope climbx3

8

Melanie
Bloomfield

5:30 AM WOD

56 Reps

some rope climbs no reps on burpees

8

Tamra
Hill

8:30 AM WOD (Daycare)

56 Reps

scale ropes

9

Chloe
Kepner

7:00 PM WOD

48 Reps

rope climb = 3 pulls to floor

9

Whitney
Tullgren

7:00 PM WOD

48 Reps

10

Private

8:30 AM WOD (Daycare)

42 Reps

11

Stephanie
Nix

5:00 PM WOD

40 Reps

dying!!!