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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.16.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (11/10)
Workout
The Cell Gym 11.16.16
Warm-up
Partner
500M Row
Partner med ball tosses
- 10 right
- 10 left
- 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Skills
Coaches Choice
Metcon
Metcon (Time)
5 Rounds for Time:
Teams of 2 for time:
10 Partner Deadlift 205/135#
15 Pull-Ups (have your partner spot you if needed)
20 Med Ball Sit Ups 20/14#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 16, 2016
Male Clients
1
Danny
Lopez
8:30 AM WOD (Daycare)
8:53
Team Alva
2
Brandon
Walters
5:30 AM WOD
9:41
W/Mike Pooley
3
Hunter
Smith
5:00 PM WOD
11:43
FOR HARAMBE
4
Brett
Gifford
7:00 PM WOD
13:18
B and B
4
Butch
Leckey
7:00 PM WOD
13:18
BnB
5
Ryan
Moody
7:00 PM WOD
9:05
Whitney CRUSHED it!
6
Ben
Skinner
5:30 AM WOD
9:32
team Arnett
6
Ryan
Arnett
5:30 AM WOD
9:32
ring rows 4 ryan
7
Garrett
Blackwell
5:30 AM WOD
9:35
14# ball, bobby ring rows
8
Troy
McLynn
5:00 PM WOD
12:33
225 Deadlift Partner assisted pullups
9
Rich
Holien
5:00 PM WOD
13:26
Team Giermo
Female Clients
1
Megan
Kypke
5:00 PM WOD
8:49
Bless Rachel
1
Rachel
Sunderland
5:00 PM WOD
8:49
2
Private
8:30 AM WOD (Daycare)
13:24
3
jennifer
Loya
7:00 PM WOD
14:25
4
Maralyn
Nava
5:30 AM WOD
14:27
#205 x 3 185 x 2 Team NAVA
5
Alva
Lopez
8:30 AM WOD (Daycare)
8:53
Team Lopez! 205# pdl, ring rows for me,1 round 14#med ball next 4...
6
Melanie
Bloomfield
5:30 AM WOD
10:39
6
Sarah
Hill
5:30 AM WOD
10:39
partner PUs! Team Melanie!
7
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
13:24
8
Aleesa
Wiltbank
5:30 AM WOD
13:47
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