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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 08.25.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (17/25)
Workout
The Cell Gym 08.25.15
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
Front Squat
Metcon
Metcon (7 Rounds for weight)
E2MO2M Complete the following:
0 - 2:00 - 3 Front Squats
2:00 - 4:00 = 3 Front Squats (increase weight)
4:00 - 6:00 = 2 Front Squats (increase weight)
6:00 - 8:00 = 1 Front Squat (increase weight)
8:00 - 10:00 = 1 Front Squat (increase weight)
10:00 - 12:00 = 5 Front Squats with weight used 4-6 min
12:00 - 14:00 = Max Front Squats with original weight
Note number of reps completed during last set along with the weight for each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 25, 2015
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1915 Total lbs
4 reps should have done 225#
2
Ammon
Woods
5:30 AM WOD
1850 Total lbs
last set 12 reps
3
Andy
Witcher
7:00 PM WOD
1755 Total lbs
5x225. Smoked
4
Jeremy
Mussemann
5:30 AM WOD
1645 Total lbs
5
Aaron
Kleiner
9:30 AM WOD (Daycare)
1375 Total lbs
6
Trevor
Page
5:00 PM WOD
1335 Total lbs
135 X 26 =3510lbs
7
Butch
Leckey
5:00 PM WOD
1275 Total lbs
135x20 up faster next time
8
chris
keator
9:30 AM WOD (Daycare)
1225 Total lbs
9
Merlin
Rowley
5:30 AM WOD
1195 Total lbs
10
Jeffrey
Thomas
5:30 AM WOD
1175 Total lbs
10
Patrick
Gonzales
5:00 PM WOD
1175 Total lbs
x20
11
Garrett
Blackwell
7:00 PM WOD
1045 Total lbs
195 lbs 10# PR
11
Ryan
Arnett
5:00 PM WOD
1045 Total lbs
12
TYLER
SWAPP
5:30 AM WOD
930 Total lbs
13
Bruce
Watkins
7:00 PM WOD
665 Total lbs
14
Danny
Johnson
5:30 AM WOD
1025 Total lbs
15
Lee
Nix
5:00 PM WOD
610 Total lbs
135x8 did not complete all rounds due to trying to lift #4
Female Clients
1
Stephanie
Nix
5:00 PM WOD
1005 Total lbs
115x10reps
2
Maralyn
Nava
5:00 PM WOD
895 Total lbs
20 x 95
3
Trisni
Justesen
5:30 AM WOD
865 Total lbs
try max 155 next time
4
Private
8:30 AM WOD (Daycare)
825 Total lbs
5
Courtney
Baker Benziger
8:30 AM WOD (Daycare)
790 Total lbs
6
Nikki
Slaugh
8:30 AM WOD (Daycare)
730 Total lbs
7
Jenn
VanderLinden
5:30 AM WOD
725 Total lbs
8
Annette
Page
5:00 PM WOD
715 Total lbs
22 REPS
9
Brooke
Woods
8:30 AM WOD (Daycare)
625 Total lbs
10
Private
8:30 AM WOD (Daycare)
605 Total lbs
11
Amanda
Sparks
8:30 AM WOD (Daycare)
595 Total lbs
11
Janice
Connors
8:30 AM WOD (Daycare)
595 Total lbs
12
Emilee
Olmstead
5:00 PM WOD
575 Total lbs
x30
13
Melanie
Bloomfield
5:30 AM WOD
570 Total lbs
14
Allie
Quent
5:30 AM WOD
565 Total lbs
weight not heavy enough
15
Aleesa
Wiltbank
5:30 AM WOD
540 Total lbs
6 at 65lbs
16
Lacey
Grainger
8:30 AM WOD (Daycare)
535 Total lbs
17
Becky
Lavender
5:30 AM WOD
530 Total lbs
17
Heidi
Mussemann
5:30 AM WOD
530 Total lbs
18
sara
brova
7:00 PM WOD
500 Total lbs
19
Chloe
Kepner
8:30 AM WOD (Daycare)
380 Total lbs
20
Candice
Woods
9:30 AM WOD (Daycare)
575 Total lbs
20
Meghan
Hyer
9:30 AM WOD (Daycare)
575 Total lbs
21
Alyssa
Cantrell
5:00 PM WOD
515 Total lbs
22
Annie
Horne
8:30 AM WOD (Daycare)
465 Total lbs
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