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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 03.09.16 - 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):
23 (8/15)
Workout
The Cell Gym 03.09.16
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 (Time)
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb. / 185#
6 burpees
5 cleans, 225 lb. / 135#
5 chest-to-bar pull-ups
4 thrusters, 155 lb. /85#
4 muscle-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 09, 2016
Male Clients
1
Zachary
Merrill
5:00 PM WOD
47:04
2
Garrett
Blackwell
5:30 AM WOD
26:48
DL 225 CLN 135 THR 95 CTB MU ALL MOVEMENTS UNBROKEN
3
Hunter
Smith
8:30 AM WOD (Daycare)
28:20
4 rounds 225/135/135 3 MU-the rest attempts
4
Ryan
Arnett
5:00 PM WOD
31:29
dead245/clean135/thrust/115
5
Kyle
Hobbs
7:00 PM WOD
32:02
DL-185 Cleans-100 Thrusters-100 C2B-Gr&BL
6
Jon
Crismon
5:30 AM WOD
32:12
185# DL, 95# clean, 95# thruster. progression band muscle ups sit...
7
Andy
Witcher
8:30 AM WOD (Daycare)
34:00
315#, 135#, 135#, mu progression
8
Tad
Brown
5:30 AM WOD
0:00
205#, 115#, 95# 4 ROUNDS,
Female Clients
1
Courtney
Davis
7:00 PM WOD
20:46
Sick :( 3 rounds
2
Becky
Lavender
5:30 AM WOD
22:18
135DL 65clean 65thruster
3
Whitney
Tullgren
7:00 PM WOD
22:50
135 lb. deadlift 45lb thruster and clean
4
Kim
Riggs
8:30 AM WOD (Daycare)
24:39
155dl,85 cl,65th, 4pu&4dips
5
Alva
Lopez
8:30 AM WOD (Daycare)
25:08
#105 dl, #55 cleans, pvc pulls, #55 thrusters, modified muscles u...
6
Tamra
Hill
8:30 AM WOD (Daycare)
25:40
#105 deadlifts, #45 cleans, #45 thrusters
7
Crissy
White Wolf
8:30 AM WOD (Daycare)
25:48
dl 110 65 clean ring rows 65 thrusters
8
Private
5:30 AM WOD
28:09
9
Private
8:30 AM WOD (Daycare)
28:36
10
Amanda
Sparks
8:30 AM WOD (Daycare)
32:30
115/65/45 RX C2B/MU
11
Megan
Kypke
7:00 PM WOD
33:31
105/65/65 BAND PULLUPS PGMU
12
Ami
Bethea
8:30 AM WOD (Daycare)
34:29
115/65/65, Rx C2B, ring MU progression
13
Nikki
Slaugh
8:30 AM WOD (Daycare)
36:00
135# DL, 85# clean, 65#, pullups, band MU
14
Joanna
Klaproth
8:30 AM WOD (Daycare)
40:00
165/95/65
15
Brandy
Strissel
5:00 PM WOD
41:23
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