Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Diane

Metcon

Settings

Workout

The Cell Gym 12.21.15

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

Skills

Toes to Bar
https://youtu.be/IJZpz5C1dAA

Metcon

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

Challenge

Metcon (Time)

Flower by Moby!!!!
Squats

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

Whiteboard:

Monday, December 21, 2015

Male Clients

1

Ammon
Woods

5:30 AM WOD

7:49

2

Andy
Witcher

8:30 AM WOD (Daycare)

4:31

rx dls unbroken, 30#dbs

3

Chase
Maza

7:00 PM WOD

5:42

155 dl

4

Scott
Nelson

5:30 AM WOD

7:08

scaled weight / scaled hspu

5

Butch
Leckey

7:00 PM WOD

8:01

pike

6

Merlin
Rowley

8:30 AM WOD (Daycare)

8:19

7

#Derek
Wilcock

5:00 PM WOD

8:41

white band HSPU

8

Jon
Crismon

5:30 AM WOD

8:49

155# DL, scale floor HSPU

9

Jeremy
Rowley

8:30 AM WOD (Daycare)

9:00

#155 Deadlifts Matthew Krantz 7:53 unbroken deadlifts 2 mats

10

Matthew
Park

7:00 PM WOD

9:21

185# box hspu

11

Tyler
Swapp

5:30 AM WOD

9:55

225# dead lift pike hspu

12

David
Sloan

5:30 AM WOD

11:20

Female Clients

1

kashia
harris

8:30 AM WOD (Daycare)

12:04

2

Amanda
Sparks

8:30 AM WOD (Daycare)

14:25

3

Lacey
Grainger

8:30 AM WOD (Daycare)

4:27

65# Sumo Deadlift | Handstand Holds

4

Becky
Lavender

5:30 AM WOD

6:23

floor pikes

5

Jessica
Park

8:30 AM WOD (Daycare)

7:03

#135, pike p/up

6

Alva
Lopez

8:30 AM WOD (Daycare)

8:05

#115 deadlift, pike hspu

7

Patti
Rowley

8:30 AM WOD (Daycare)

8:20

35# sore back :( 3 mat hsp

8

Kim
Riggs

8:30 AM WOD (Daycare)

10:37

155#, 1 ab mat hspu

9

Allie
Quent

8:30 AM WOD (Daycare)

10:48

#115 first set, #95 the rest. one ab mat

10

Brooke
Woods

5:30 AM WOD

10:59

105#

11

Private

5:30 AM WOD

11:16