Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Deadlift

Metcon

Metcon

Settings

Workout

The Cell Gym 12.2.19

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

Strength

Deadlift (3@85% 3x)

Deadlift

SPORT

Metcon (No Measure)

LIFE
4 rounds
10 KB RDL
15 supermans

Metcon

Metcon (Time)

LIFE
5 Rounds
12 Medball cleans 20/14
10 pushups
12 lying toes to rig

Metcon (Time)

SPORT
4 rounds
8 Power Clean 115/75
6 Front Squats 115/75
8 Burpee Over Bar

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

Whiteboard:

Monday, December 02, 2019

Male Clients

1

Tim
Trendler

6:30 PM WOD

3 x 3 @ 335 lbs

2

Ben
Skinner

5:30 AM WOD

3 x 3 @ 315 lbs

3

Chris
Davis

5:30 PM WOD

3 x 3 @ 275 lbs

4

Robert
Crowley

8:30 AM WOD (Daycare)

3 x 3 @ 225 lbs

5

Greg
Gosper

5:30 AM WOD

3 x 3 @ 205 lbs

5

Tim
Schomaker

5:30 AM WOD

3 x 3 @ 205 lbs

6

Michael
Lujan

8:30 AM WOD (Daycare)

3 x 3 @ 135 lbs

max 165 1 rep

7

Brandon
Walters

5:30 AM WOD

2 x 3 @ 295 lbs

Female Clients

1

Annette
Page

8:30 AM WOD (Daycare)

3 x 3 @ 200 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 3 @ 175 lbs

3

Beckie
Douglas

8:30 AM WOD (Daycare)

3 x 3 @ 155 lbs

4

Lexi
Moore

8:30 AM WOD (Daycare)

3 x 3 @ 145 lbs

5

Amy
Skinner

5:30 AM WOD

5 x 3 @ 135 lbs

6

Theresa
Quinn

8:30 AM WOD (Daycare)

3 x 1 @ 90 lbs

6

Courtney
Davis

8:30 AM WOD (Daycare)

2 x 3 @ 185 lbs

6

Private

5:30 AM WOD

2 x 3 @ 240 lbs