Public Whiteboard

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Components

Bench Press

Baseline - The Cell

Baseline - The Cell

Settings

Workout

The Cell Gym 8.21.18

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

Bench Press (8 min to find 1 RM Then: 4x2 @95%)

Bench Press

Metcon

LIFE and SPORT

Baseline - The Cell (Time)

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 3 min Then repeat, try to beat your previous score.

* Pullups will be scaled with banded pull-ups

Baseline - The Cell (Time)

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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

Whiteboard:

Tuesday, August 21, 2018

Male Clients

1

Trevor
Page

8:30 AM WOD (Daycare)

4 x 2 @ 275 lbs

2

Brandon
Walters

Open Gym 7:00pm

2 x 2 @ 205 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 2 @ 185 lbs

4

Evan
Skinner

5:00 PM WOD

1 x 2 @ 130 lbs

5

Brian
Wibel

Open Gym 7:00pm

3 x 2 @ 95 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

2 x 2 @ 128 lbs

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 2 @ 125 lbs

3

Annette
Page

8:30 AM WOD (Daycare)

1 x 2 @ 115 lbs

3

Shawna
Barrett

7:00 PM WOD

1 x 2 @ 115 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 2 @ 100 lbs

5

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 2 @ 85 lbs

5

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 2 @ 85 lbs

6

Gina
Cushing

Open Gym 7:00pm

4 x 2 @ 75 lbs

1rm was 105

6

Ryann
Evans

Open Gym 7:00pm

4 x 2 @ 75 lbs

7

Nicole
Wibel

Open Gym 7:00pm

4 x 2 @ 65 lbs

8

Jaycee
Lavender

5:00 PM WOD

1 x 2 @ 52.5 lbs

9

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 125 lbs