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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 7.24.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (9/12)
Workout
The Cell Gym 7.24.15
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Metcon
Metcon (Time)
For Time:
400m Run
30 box jump 24"/20"
15 hand release pushups
200m run
15 ring rows
30 deadlift 155/95
200m run
30 kb swings 55/35
15 dips
200m run
15 pullups
30 situps
400m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 24, 2015
Male Clients
1
Brandon
Walters
Friday Evening WOD
14:48
Back-to-back smokers ... ugh
2
Patrick
Gonzales
Friday Evening WOD
17:13
3
Randy
Blount
5:30 AM WOD
18:58
4
Danny
Lopez
5:30 AM WOD
20:29
5
Jeremy
Mussemann
5:30 AM WOD
21:25
6
#Derek
Wilcock
8:30 AM WOD (Daycare)
21:48
7
Scott
Nelson
5:30 AM WOD
22:15
8
Jon
Crismon
Friday Evening WOD
20:42
25# KB, 95# DL, knee bent ring rows, jumping pull-ups, orange ban...
9
Kayum
Garcia
5:30 AM WOD
21:09
95lbs dead lift
Female Clients
1
Private
8:30 AM WOD (Daycare)
18:10
2
Candice
Woods
8:30 AM WOD (Daycare)
19:07
3
Ami
Bethea
8:30 AM WOD (Daycare)
23:20
4
Becky
Lavender
5:30 AM WOD
18:35
banded dips & pullups
5
Nikki
Slaugh
8:30 AM WOD (Daycare)
19:31
thin purple band dips
6
Maralyn
Nava
5:30 AM WOD
20:10
dips on box
7
Amanda
Sparks
8:30 AM WOD (Daycare)
20:31
band dips
8
Heidi
Mussemann
5:30 AM WOD
21:25
banded dips
9
heather
park
8:30 AM WOD (Daycare)
23:00
cut all reps in half, did 200 instead of 400 runs
10
Alva
Lopez
8:30 AM WOD (Daycare)
23:08
step up box jump, 85# dead lift, 25# kettle bell, ring rows
11
Private
5:30 AM WOD
23:32
12
Jessica
Park
8:30 AM WOD (Daycare)
24:09
orange and purple p/up, blue banded dips
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