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Bench Press

Bench Press

Bench Press

Cindy

Settings

Workout

The Cell Gym 11.10.15

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Skills

Bench Press
http://journal.crossfit.com/2011/12/benchsetup.tpl

Wendler

Wendler Week #4
40% X 5
50% X 5
60% X 5

Bench Press (40% X 5)

Bench Press

Bench Press (50% X 5)

Bench Press

Bench Press (60% X 5)

Bench Press

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

**No Bands Today. If you need to scale with a band do ring rows with your heals on the ground. http://www.fitstream.com/exercises/ring-rows-body-rows-a23

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

Whiteboard:

Tuesday, November 10, 2015

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 135 lbs

1

Merlin
Rowley

5:00 PM WOD

1 x 5 @ 135 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

2

Austin
Sunderland

5:00 PM WOD

1 x 5 @ 95 lbs

2

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 95 lbs

2

Butch
Leckey

7:00 PM WOD

1 x 5 @ 95 lbs

2

Devin
Day

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

2

Joe
Burr

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

2

Trevor
Page

5:00 PM WOD

1 x 5 @ 95 lbs

3

Garrett
Blackwell

9:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

3

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 85 lbs

40%

4

Jeremy
Rowley

5:00 PM WOD

1 x 5 @ 65 lbs

4

Matthew
Park

5:00 PM WOD

1 x 5 @ 65 lbs

Female Clients

1

Dawn
Dotson

7:00 PM WOD

1 x 5 @ 65 lbs

1

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

2

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 55 lbs

2

sara
brova

7:00 PM WOD

1 x 5 @ 55 lbs

3

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 45 lbs

3

Chloe
Kepner

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

3

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

4

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 40 lbs

4

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 40 lbs

5

Private

9:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

6

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 25 lbs

7

Lin
McConnell

5:00 PM WOD

1 x 1 @ 75 lbs

max