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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 07.04.17 - The Cell Gym
Class
(All)
5:30 AM WOD
WOD: 7:30 AM
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (8/8)
Workout
The Cell Gym 07.04.17
Warm-up
Metcon
Metcon (Time)
1776 - year of our independence
13 stripes on the flag
50 stars
50 hollow body rock buy-in
13 movements:
17 pull-ups
76 sit-ups
17 box jumps 24/20
76 lunges walking
17 deadlifts 185/95
76 double unders
17 burpees
76 air squats
17 toes to bar
76 mountain climbers
17 calorie row
76 wallballs 20/14
17 man makers 30/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 04, 2017
Male Clients
1
Andy
Witcher
WOD: 7:30 AM
34:32
2
Matthew
Foster
WOD: 7:30 AM
38:04
3
Niraj
Suresh
WOD: 7:30 AM
39:42
4
Danny
Lopez
WOD: 7:30 AM
45:36
5
Jon
Crismon
WOD: 7:30 AM
1:06:27
6
Curtis
Trendler
WOD: 7:30 AM
35:12
7
Ben
Skinner
WOD: 7:30 AM
41:15
8
Michael
Trendler
WOD: 7:30 AM
44:20
Female Clients
1
Private
WOD: 7:30 AM
49:06
2
Melanie
Bloomfield
WOD: 7:30 AM
41:29
manmak 12# 12#wb
3
Nikki
Slaugh
WOD: 7:30 AM
44:38
12# WB
4
Maralyn
Nava
WOD: 7:30 AM
45:10
5
Aleesa
Wiltbank
WOD: 7:30 AM
45:55
6
Alli
Trendler
WOD: 7:30 AM
48:20
7
Ami
Bethea
WOD: 7:30 AM
51:06
12# WB, 15# MM
8
Jodee
Brinkerhoff
WOD: 7:30 AM
53:49
95# DL, green band pull ups, dbl tap jumps, floor toes to bar, 10...
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