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Components

Deadlift

Deadlift

Deadlift

Metcon

Settings

Workout

The Cell Gym 12.03.15

home of, CrossFit Superstition

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)

Wendler

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

Deadlift (75% X 5)

Deadlift

Deadlift (85% X 3)

Deadlift

Deadlift (95% X 1+)

Deadlift

Metcon

Metcon (Time)

4 Rounds for time of:
500M Row
5 Burpee Chest to Bar Pull-Ups (Burpee Muscle Ups = RX+)

Scale with Burpee Pull-ups or Burpee Ring rows

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

Whiteboard:

Thursday, December 03, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 335 lbs

1

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 335 lbs

2

Andrew
L

5:30 AM WOD

1 x 5 @ 245 lbs

3

Garrett
Blackwell

8:30 AM WOD (Daycare)

1 x 5 @ 235 lbs

4

Kayum
Garcia

5:30 AM WOD

1 x 5 @ 225 lbs

4

Ryan
Arnett

5:00 PM WOD

1 x 5 @ 225 lbs

5

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 205 lbs

Female Clients

1

Becky
Lavender

5:30 AM WOD

1 x 5 @ 135 lbs

1

Brooke
Woods

5:30 AM WOD

1 x 5 @ 135 lbs

1

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

2

Mindy
Holman

9:30 AM WOD (Daycare)

1 x 5 @ 130 lbs

3

Aleesa
Wiltbank

5:30 AM WOD

1 x 5 @ 125 lbs

4

Amanda
Sparks

9:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

4

Ami
Bethea

9:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

5

Allie
Quent

5:00 PM WOD

1 x 5 @ 95 lbs

5

Whitney
Tullgren

5:30 AM WOD

1 x 5 @ 95 lbs

6

Biz
Wiltbank

5:30 AM WOD

1 x 5 @ 75 lbs