Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean

Settings

Workout

The Cell Gym 08.12.15

Warm-up

400M Run and then Burgener Warm Up

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skills

Clean

Metcon

Every 2:30 for 22:30 (Total time 22.30)
2 Cleans @ 70-80% of 1RM

Clean (Every 2:30 for 22:30 - 2 Cleans @ 70-80% of 1RM)

Clean

Record how many sets you did your heaviest weight at. Try to be consistent and try to stay in that 70 - 80% for all sets

Cool Down

Slow 500M Row

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

Whiteboard:

Wednesday, August 12, 2015

Male Clients

1

Austin
Sunderland

5:00 PM WOD

1 x 2 @ 225 lbs

2

Hunter
Smith

7:00 PM WOD

7 x 2 @ 185 lbs

2

Aaron
Kleiner

8:30 AM WOD (Daycare)

4 x 2 @ 185 lbs

3

Jeremy
Mussemann

5:30 AM WOD

8 x 2 @ 165 lbs

4

chris
keator

8:30 AM WOD (Daycare)

2 x 2 @ 160 lbs

5

Patrick
Gonzales

5:00 PM WOD

5 x 2 @ 155 lbs

6

Dane
Rohner

5:00 PM WOD

10 x 2 @ 135 lbs

6

Scott
Nelson

5:30 AM WOD

6 x 2 @ 135 lbs

7

Danny
Johnson

5:30 AM WOD

4 x 2 @ 115 lbs

6@95lb

8

Jon
Crismon

7:00 PM WOD

10 x 2 @ 95 lbs

start at 65#, 3 rounds

9

Bruce
Watkins

7:00 PM WOD

10 x 2 @ 55 lbs

Female Clients

1

Joanna
Klaproth

8:30 AM WOD (Daycare)

7 x 2 @ 105 lbs

2

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

9 x 2 @ 85 lbs

2

Amanda
Smith

7:00 PM WOD

8 x 2 @ 85 lbs

2

Maralyn
Nava

5:30 AM WOD

8 x 2 @ 85 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

7 x 2 @ 85 lbs

3

Nikki
Slaugh

5:00 PM WOD

10 x 2 @ 83 lbs

bella bar

4

Becky
Lavender

5:30 AM WOD

8 x 2 @ 70 lbs

4

Emilee
Olmstead

5:00 PM WOD

4 x 2 @ 70 lbs

4

Ami
Bethea

8:30 AM WOD (Daycare)

2 x 2 @ 70 lbs

8x 65#, 1x 60#

5

Trisni
Justesen

5:30 AM WOD

3 x 2 @ 65 lbs

5

Janice
Connors

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs

5

Melanie
Bloomfield

5:30 AM WOD

1 x 2 @ 65 lbs

6

Meghan
Hyer

5:30 AM WOD

1 x 2 @ 60 lbs