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Components

Back Squat

Back Squat

Back Squat

PK

Settings

Workout

The Cell Gym 11.30.15

home of CrossFit Superstition

Warm-up

500M Row / 400M Run
Hip Mobility 2:00
10 Speed toe touches
15 Squats facing wall
15 Sit-ups
15 KB Deadlifts

Wendler

Wendler Week #3
75% X 5
85% X 3
95% X 1+
*Don't forget the + on your last set!

Back Squat (75% X 5)

Back Squat

Back Squat (85% X 3)

Back Squat

Back Squat (95% X 1+)

Back Squat

Skills

Deadlift

Metcon

Back Squats 225/135#
Deadlifts 275/155#

PK (Time)

5 Rounds for Time
10 Back Squats (225/155 lb)
10 Deadlifts (275/185 lb)
400 meter Sprint
2 minutes Rest

In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013

To learn more about PK click here

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

Whiteboard:

Monday, November 30, 2015

Male Clients

1

Ammon
Woods

7:00 PM WOD

1 x 5 @ 275 lbs

1

#Derek
Wilcock

8:30 AM WOD (Daycare)

1 x 5 @ 275 lbs

2

Butch
Leckey

8:30 AM WOD (Daycare)

1 x 5 @ 235 lbs

3

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 158 lbs

4

Dale
Hockley

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

4

Dane
Rohner

7:00 PM WOD

1 x 5 @ 135 lbs

4

Jon
Crismon

5:00 PM WOD

1 x 5 @ 135 lbs

4

Ryan
Moody

5:30 AM WOD

1 x 5 @ 135 lbs

Light loading. Being careful with hurt foot.

5

Matthew
Park

5:00 PM WOD

1 x 5 @ 115 lbs

6

Vince

7:00 PM WOD

1 x 5 @ 0 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 150 lbs

2

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 120 lbs

4

Private

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

4

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

5

Amanda
Sparks

7:00 PM WOD

1 x 5 @ 105 lbs

6

Amanda
Smith

5:30 AM WOD

1 x 5 @ 95 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 5 @ 95 lbs

6

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

6

Melanie
Bloomfield

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

7

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs

7

Mindy
Holman

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs