Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 12.19.15

Warm-up

Warm-Up B

500M Row
10 Good Morings with PVC or light bar
10 PVC pullovers

10 lat/tri stretch

10 calorie row (slow)

10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups

10 calorie row (medium)
scorpions

10 blackburns

10 banded face pulls
10 calorie row (fast)

Warm-up for bench

Metcon

Metcon (Time)

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

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

Whiteboard:

Saturday, December 19, 2015

Male Clients

Merlin
Rowley

7:30 AM WOD

19:58

Garrett
Blackwell

7:30 AM WOD

22:25

Jeremy
Rowley

7:30 AM WOD

23:12

28:35 Matthew Krantz Rx

TYLER
SWAPP

7:30 AM WOD

23:57

toes to rings first round ground toes to bar round 2-5

Jon
Crismon

7:30 AM WOD

26:34

floor to bar (T2B)

Female Clients

Nikki
Slaugh

7:30 AM WOD

29:30

DIRTY!!!!!

Joanna
Klaproth

7:30 AM WOD

31:40