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Components

Shoulder Press

Metcon

Max 1 Min Burpees

Settings

Workout

The Cell Gym 08.17.15

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Strength

Shoulder Press (5-5-3-3-1-1)

Shoulder Press

Metcon

Metcon (Time)

3 Rounds for time:
10 Floor Wipers 95/65#
10 Over bar burpees
20 KB Swings 55/35#
20 Butterfly Sit Ups

Challenge

Max 1 Min Burpees

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

Whiteboard:

Monday, August 17, 2015

Male Clients

1

Butch
Leckey

7:00 PM WOD

2 x 1 @ 195 lbs

2

Devin
Day

8:30 AM WOD (Daycare)

2 x 1 @ 155 lbs

2

Merlin
Rowley

8:30 AM WOD (Daycare)

2 x 1 @ 155 lbs

2

Patrick
Gonzales

5:00 PM WOD

2 x 1 @ 155 lbs

2

Randy
Blount

5:30 AM WOD

2 x 1 @ 155 lbs

3

Aaron
Kleiner

8:30 AM WOD (Daycare)

2 x 1 @ 150 lbs

4

Bruce
Watkins

7:00 PM WOD

2 x 1 @ 145 lbs

5

chris
keator

8:30 AM WOD (Daycare)

2 x 1 @ 135 lbs

5

Hunter
Carrigan

5:00 PM WOD

2 x 1 @ 135 lbs

5

Lee
Nix

5:00 PM WOD

2 x 1 @ 135 lbs

6

Dane
Rohner

7:00 PM WOD

2 x 1 @ 115 lbs

6

Danny
Lopez

5:30 AM WOD

2 x 1 @ 115 lbs

Hurt Shoulder

6

Garrett
Blackwell

7:00 PM WOD

2 x 1 @ 115 lbs

shoulder still a little sore

6

Kayum
Garcia

5:30 AM WOD

2 x 1 @ 115 lbs

7

Ammon
Woods

5:00 PM WOD

1 x 1 @ 225 lbs

95# x 5 135# x 5 185# x 3 205# x 3 215# x 1 225# x 1

7

Brandon
Walters

5:30 AM WOD

1 x 1 @ 145 lbs

7

#Derek
Wilcock

5:30 AM WOD

1 x 1 @ 245 lbs

7

Hunter
Smith

5:00 PM WOD

1 x 1 @ 205 lbs

7

Jeffrey
Thomas

5:30 AM WOD

1 x 1 @ 135 lbs

Female Clients

1

Stephanie
Nix

5:00 PM WOD

2 x 1 @ 100 lbs

2

Brittney
Blount

8:30 AM WOD (Daycare)

2 x 1 @ 80 lbs

2

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

2 x 1 @ 80 lbs

2

Janice
Connors

8:30 AM WOD (Daycare)

2 x 1 @ 80 lbs

3

Rachel
Hutzler

5:00 PM WOD

2 x 1 @ 75 lbs

4

Alva
Lopez

8:30 AM WOD (Daycare)

2 x 1 @ 70 lbs

1st set 1 rep at 65

4

Mindy
Holman

8:30 AM WOD (Daycare)

2 x 1 @ 70 lbs

4

Trisni
Justesen

5:30 AM WOD

2 x 1 @ 70 lbs

5

Allie
Quent

8:30 AM WOD (Daycare)

2 x 1 @ 65 lbs

5

Ashley
Nelson

8:30 AM WOD (Daycare)

2 x 1 @ 65 lbs

5

Brooke
Woods

5:00 PM WOD

2 x 1 @ 65 lbs

5

Nikki
Slaugh

8:30 AM WOD (Daycare)

2 x 1 @ 65 lbs

6

Kristin
Day

8:30 AM WOD (Daycare)

2 x 1 @ 55 lbs

Should of went heavier

7

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 1 @ 75 lbs

woohoo!

7

Becky
Lavender

5:30 AM WOD

1 x 1 @ 75 lbs

7

Candice
Woods

8:30 AM WOD (Daycare)

1 x 1 @ 75 lbs

7

Private

8:30 AM WOD (Daycare)

1 x 1 @ 75 lbs

7

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 1 @ 60 lbs

7

Private

8:30 AM WOD (Daycare)

1 x 1 @ 90 lbs

7

sara
brova

7:00 PM WOD

1 x 1 @ 65 lbs