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Components
The CrossFit Total
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 08.03.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (16/14)
Workout
The Cell Gym 08.03.15
Warm-up
Matt Chan
- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out
Skills
Deadlift
Metcon
The CrossFit Total
Challenge
Metcon (AMRAP - Reps)
2 attempts for max jump rope
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 03, 2015
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
1115 Total lbs
2
Ammon
Woods
5:00 PM WOD
1075 Total lbs
not happy with my back squat today or my deadlift. Any given day!
3
Andy
Witcher
8:30 AM WOD (Daycare)
1045 Total lbs
failed 495# dl, next time go to 485 :)
4
Matthew
Foster
5:00 PM WOD
1015 Total lbs
5
Butch
Leckey
7:00 PM WOD
890 Total lbs
PR dead press
6
Austin
Sunderland
5:00 PM WOD
875 Total lbs
not happy with shoulder press or deadlift
7
Lee
Nix
5:00 PM WOD
855 Total lbs
8
Patrick
Gonzales
5:00 PM WOD
795 Total lbs
9
Dane
Rohner
5:00 PM WOD
765 Total lbs
10
Jeffrey
Thomas
8:30 AM WOD (Daycare)
725 Total lbs
11
TYLER
SWAPP
5:30 AM WOD
705 Total lbs
12
chris
keator
8:30 AM WOD (Daycare)
700 Total lbs
13
Hunter
Carrigan
5:00 PM WOD
695 Total lbs
14
Rich
Holien
7:00 PM WOD
630 Total lbs
15
Jon
Crismon
5:00 PM WOD
600 Total lbs
16
Bruce
Watkins
7:00 PM WOD
535 Total lbs
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
785 Total lbs
2
Stephanie
Nix
5:00 PM WOD
685 Total lbs
3
Maralyn
Nava
5:30 AM WOD
565 Total lbs
4
Kim
Riggs
8:30 AM WOD (Daycare)
475 Total lbs
5
Courtney
Baker Benziger
8:30 AM WOD (Daycare)
465 Total lbs
6
Nikki
Slaugh
8:30 AM WOD (Daycare)
460 Total lbs
7
Annette
Page
5:00 PM WOD
425 Total lbs
8
Brooke
Woods
5:00 PM WOD
405 Total lbs
9
Amanda
Sparks
8:30 AM WOD (Daycare)
375 Total lbs
10
Ami
Bethea
8:30 AM WOD (Daycare)
355 Total lbs
11
Meghan
Hyer
5:30 AM WOD
325 Total lbs
12
Alva
Lopez
8:30 AM WOD (Daycare)
305 Total lbs
12
Deedra
Gardner
8:30 AM WOD (Daycare)
305 Total lbs
13
Heather
Park
7:00 PM WOD
90 Total lbs
shoulder press only did 55 once. 40 mostly
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