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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 11.14.16 - 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):
33 (14/19)
Workout
The Cell Gym 11.14.16
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Skills
Kettlebell swing
Metcon
Metcon (Time)
For Time:
Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing
Partner 1 performs 50 Wall Balls 20/12# while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing
Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing
Partner 1 performs a run to the building and back, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 14, 2016
Male Clients
1
Matthew
Foster
5:00 PM WOD
15:09
Team FO-MO
1
Ryan
Moody
5:00 PM WOD
15:09
Team FO-MO
2
Merlin
Rowley
5:00 PM WOD
16:36
team allie
3
Ben
Skinner
5:30 AM WOD
21:04
Team Cueballs
3
Brandon
Walters
5:30 AM WOD
21:04
W/Ben, team cue balls
4
Hunter
Smith
5:00 PM WOD
22:05
5
#Derek
Wilcock
5:30 AM WOD
22:23
6
Carlos
Flores
7:00 PM WOD
23:47
7
Brig
Woods
7:00 PM WOD
24:05
Team Woods Mackenzie pulled my dead weight.
8
Danny
Lopez
5:30 AM WOD
24:15
Team Arnetteb
9
Ammon
Woods
5:30 AM WOD
25:21
Solo All reps Holds for rest Timed 200m run and planked for that ...
10
Garrett
Blackwell
5:30 AM WOD
19:38
Team Bobby, 25 wb and 25 situp for him
11
Troy
McLynn
5:00 PM WOD
21:01
PIKE HS
12
Ryan
Arnett
5:30 AM WOD
24:15
d lopezeb
Female Clients
1
Allie
Quent
5:00 PM WOD
16:36
Team daddy daughter!
2
Kim
Riggs
8:30 AM WOD (Daycare)
20:59
3
Trisni
Justesen
5:30 AM WOD
21:03
4
Brooke
Woods
5:30 AM WOD
21:28
Team Darla!
4
Private
5:30 AM WOD
21:28
5
Megan
Kypke
5:00 PM WOD
22:48
Bless Rachel🦄🙈
5
Rachel
Sunderland
5:00 PM WOD
22:48
6
Annette
Page
5:00 PM WOD
22:54
7
jennifer
Loya
7:00 PM WOD
23:47
8
Ami
Bethea
8:30 AM WOD (Daycare)
24:51
Team TAMRA
8
Tamra
Hill
8:30 AM WOD (Daycare)
24:51
team Ami
9
Cristin
Haase
5:30 AM WOD
14:47
23# kettlebell/10#plate/mod HS
9
Sarah
Hill
5:30 AM WOD
14:47
Individual RX. Team Dentistry!
10
Aleesa
Wiltbank
5:30 AM WOD
17:58
11
Sicily
Wilcock
5:30 AM WOD
22:23
walk back hs hold
12
Alva
Lopez
8:30 AM WOD (Daycare)
23:17
25# kb, pike hsh
12
Patti
Rowley
8:30 AM WOD (Daycare)
23:17
25# kb
13
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
23:27
26# kb, 8# wallball
13
Melanie
Bloomfield
8:30 AM WOD (Daycare)
23:27
Team Jodee 35#, 12#
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