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Components
Shoulder Press
Shoulder Press
Shoulder Press
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 12.04.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30am Flexibility
Friday Evening WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (4/11)
Workout
The Cell Gym 12.04.15
home of, CrossFit Superstition
Warm-up
Warm Up 5
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups
Wendler
Wendler Week #3
75% X 5
85% X 3
95% X 1+
*Don't forget the + on your last set!
Shoulder Press (75% X 5)
Shoulder Press
Shoulder Press (85% X 3)
Shoulder Press
Shoulder Press (95% X 1+)
Shoulder Press
Metcon
A: Metcon (Weight)
15 Minutes to Establish 1RM
Clean & Jerk
*Coaches you may want to have an A and B group and have the class go on your count depending on how many people you have so you can watch people.
Challenge
Metcon (Weight)
2 attempts at 40M Barbell Farmer Walks
*You may set the barbell down at the end of 20 meters and turn your body around.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 04, 2015
Male Clients
1
Andy
Witcher
5:30 AM WOD
1 x 5 @ 115 lbs
2
Austin
Sunderland
Friday Evening WOD
1 x 5 @ 110 lbs
3
Jeremy
Mussemann
Friday Evening WOD
1 x 5 @ 105 lbs
4
Dale
Hockley
8:30 AM WOD (Daycare)
1 x 5 @ 95 lbs
Female Clients
1
Stephanie
Nix
Friday Evening WOD
1 x 5 @ 75 lbs
2
Janice
Connors
8:30 AM WOD (Daycare)
1 x 5 @ 65 lbs
3
Amanda
Sparks
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
3
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
3
Private
8:30 AM WOD (Daycare)
1 x 5 @ 55 lbs
4
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 5 @ 50 lbs
4
Becky
Lavender
5:30 AM WOD
1 x 5 @ 50 lbs
5
Brooke
Woods
5:30 AM WOD
1 x 5 @ 45 lbs
5
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
5
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 5 @ 45 lbs
6
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 5 @ 35 lbs
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