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Components
Front Squat
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 09.14.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (10/7)
Workout
The Cell Gym 09.14.17
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Metcon
A: Front Squat (5-5-3-3-3-1-1-1-1-1)
Front Squat
https://journal.crossfit.com/article/cfj-crossfit-wod-170914
B: Metcon (3 Rounds for reps)
3 Four minute roundsof:
With a 4 min clock
Run 400m
As many double unders as possible with remaining time
Rest 1 min between rounds.
Score is # of DU each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 14, 2017
Male Clients
1
Butch
Leckey
7:00 PM WOD
1 x 1 @ 335 lbs
2
Jeremy
Mussemann
5:00 PM WOD
1 x 1 @ 315 lbs
3
Andy
Witcher
8:30 AM WOD (Daycare)
1 x 1 @ 275 lbs
4
Alex
Collins
7:00 PM WOD
1 x 1 @ 245 lbs
4
Ben
Skinner
5:30 AM WOD
1 x 1 @ 245 lbs
5
Danny
Lopez
7:00 PM WOD
1 x 1 @ 205 lbs
6
Tim
Trendler
5:30 AM WOD
1 x 1 @ 155 lbs
7
Matthew
Taylor
4PM WOD
1 x 1 @ 135 lbs
8
Evan
Skinner
4PM WOD
1 x 1 @ 90 lbs
9
Hunter
Huston
4PM WOD
3 x 5 @ 35 lbs
shoulder hurt; goblet squat
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 1 @ 160 lbs
2
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 1 @ 155 lbs
3
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 1 @ 115 lbs
4
Callie
Saiz
7:00 PM WOD
1 x 1 @ 110 lbs
4
Jeni
Jones
8:30 AM WOD (Daycare)
1 x 1 @ 110 lbs
stopped at 90% of 1rm
4
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 1 @ 110 lbs
50-5, 60-5, 65-3, 70-3, 80-3, 85, 95, 100, 105, 110
5
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 1 @ 105 lbs
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