Public Whiteboard

Components

Bench Press

Lynne

Max situps in 2 min

Settings

Workout

The Cell Gym 12.10.15

Home of, Crossfit Superstition

Warm-up

New Component

500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
2min Mobility
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock

Wendler

Wendler Week #4 (De-Load)
40% X 5
50% X 5
60% X 5

Bench Press (40% X 5)

Bench Press

Bench Press (50% X 5)

Bench Press

Bench Press (60% X 5)

Bench Press

Metcon

Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

You may rest up to 3 minutes between rounds. Pull-ups must be completed directly after your bench set each round.

Challenge

Max situps in 2 min (AMRAP - Reps)

max situps in 2 min

Whiteboard:

Thursday, December 10, 2015

Male Clients

#Derek
Wilcock

5:00 PM WOD

1 x 5 @ 185 lbs

Ryan
Moody

7:00 PM WOD

1 x 5 @ 115 lbs

Butch
Leckey

7:00 PM WOD

1 x 5 @ 105 lbs

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 95 lbs

Jon
Crismon

9:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Matthew
Park

7:00 PM WOD

1 x 5 @ 60 lbs

Female Clients

Dawn
Dotson

9:30 AM WOD (Daycare)

1 x 5 @ 65 lbs

Annette
Page

5:00 PM WOD

1 x 5 @ 50 lbs

Jenn
VanderLinden

5:00 PM WOD

1 x 5 @ 50 lbs

Becky
Lavender

5:30 AM WOD

1 x 5 @ 45 lbs

Brooke
Woods

5:30 AM WOD

1 x 5 @ 45 lbs

Private

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Jessica
Park

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Melanie
Bloomfield

Open Gym (Pilot)

1 x 5 @ 45 lbs

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 5 @ 45 lbs

Whitney
Tullgren

5:30 AM WOD

1 x 5 @ 45 lbs

Amanda
Sparks

9:30 AM WOD (Daycare)

1 x 5 @ 35 lbs

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 35 lbs