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Components

front squat

Running Annie

Settings

Workout

The Cell Gym 9.13.18

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

front squat

5@50%
5@60%
5@70%
3@80%
3x2@90%

Metcon

Running Annie (Time)

50-40-30-20-10
Double Unders
Situps
200m Run (finish with a run)

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

Whiteboard:

Thursday, September 13, 2018

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 2 @ 285 lbs

2

Brad
Bosley

5:30 AM WOD

1 x 2 @ 255 lbs

3

Noah
Nelson

5:00 PM WOD

1 x 2 @ 150 lbs

4

Chris
Mayes

5:30 AM WOD

1 x 2 @ 115 lbs

Female Clients

1

Nikki
Slaugh

5:30 AM WOD

2 x 2 @ 163 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 2 @ 135 lbs

3

Carrie
Rule

7:00 PM WOD

1 x 2 @ 105 lbs

4

Melanie
Bloomfield

5:30 AM WOD

1 x 3 @ 100 lbs

5

Kayla
Moncur

8:30 AM WOD (Daycare)

1 x 2 @ 95 lbs

6

Jaycee
Lavender

5:00 PM WOD

2 x 2 @ 85 lbs

7

Jordann
Pace

8:30 AM WOD (Daycare)

1 x 2 @ 75 lbs

had been gone for a while, strength down

7

Renee
Contreras

7:00 PM WOD

1 x 2 @ 75 lbs

8

Heather
Bluth

8:30 AM WOD (Daycare)

1 x 2 @ 65 lbs