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Components

Push Jerk

Metcon

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Workout

The Cell Gym 08.24.16

Warm-up

Warm-Up:
200M Skip
20M Toy Solider
20M Reverse Lunges
5 Wall Walks
10 Pull Ups

Strength

Push Jerk (3-3-2-2-1-1-1)

Push Jerk

Use the first 2-3 sets as your warm up and then go heavy

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15
1 Box Jump 30/24"
5 Man Makers 30/15#
15 Butterfly Sit-Ups

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

Whiteboard:

Wednesday, August 24, 2016

Male Clients

1

Brig
Woods

7:00 PM WOD

3 x 1 @ 225 lbs

2

Brett
Gifford

7:00 PM WOD

3 x 1 @ 135 lbs

7 sets on am

3

Aaron
Lavender

5:30 AM WOD

3 x 1 @ 80 lbs

4

Brandon
Walters

5:30 AM WOD

2 x 1 @ 175 lbs

4

Garrett
Blackwell

5:30 AM WOD

2 x 1 @ 155 lbs

4

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 1 @ 206 lbs

4

Austin
Sunderland

7:00 PM WOD

1 x 1 @ 245 lbs

4

Jeremy
Mussemann

5:30 AM WOD

1 x 1 @ 225 lbs

4

Matthew
Foster

5:00 PM WOD

1 x 1 @ 300 lbs

Female Clients

1

Joanna
Klaproth

8:30 AM WOD (Daycare)

3 x 1 @ 105 lbs

2

Allie
Quent

5:00 PM WOD

3 x 1 @ 85 lbs

2

Maralyn
Nava

5:30 AM WOD

3 x 1 @ 85 lbs

2

Megan
Kypke

5:00 PM WOD

3 x 1 @ 85 lbs

3

Kristina
Thornburg

5:30 AM WOD

3 x 1 @ 55 lbs

4

Vanessa
Baldwin

7:00 PM WOD

3 x 1 @ 35 lbs

5

Patti
Rowley

8:30 AM WOD (Daycare)

2 x 1 @ 75 lbs

5

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 1 @ 80 lbs

5

Amanda
Sparks

9:30 AM WOD (Daycare)

1 x 1 @ 115 lbs

5

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 1 @ 100 lbs

15# pr

5

Private

8:30 AM WOD (Daycare)

1 x 1 @ 105 lbs

5

Jenn
VanderLinden

5:30 AM WOD

1 x 1 @ 95 lbs

5

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 1 @ 100 lbs

5

Nikki
Slaugh

5:30 AM WOD

1 x 1 @ 83 lbs