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Components
Deadlift
Deadlift
Deadlift
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 01.09.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (9/15)
Workout
The Cell Gym 01.09.17
Warm-up
Cell Warm Up
3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch
Wendler
Deadlift (1 x 3 @ 70% 1RTM)
Deadlift
Deadlift (1 x 3 @ 80% 1RTM)
Deadlift
Deadlift (1 x 3+ @ 90% 1RTM)
Deadlift
Metcon
Metcon (Time)
21-15-9
SDHP 115/65#
Lunges front rack 115/65#
Sit Ups
Shuttle slide down and back Between rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 09, 2017
Male Clients
1
#Derek
Wilcock
7:00 PM WOD
1 x 3 @ 355 lbs
2
Butch
Leckey
7:00 PM WOD
1 x 3 @ 315 lbs
3
Austin
Sunderland
7:00 PM WOD
1 x 3 @ 290 lbs
4
Garrett
Blackwell
5:30 AM WOD
1 x 3 @ 265 lbs
5
Jon
Crismon
5:00 PM WOD
1 x 3 @ 215 lbs
6
Ben
Skinner
5:30 AM WOD
1 x 3 @ 205 lbs
6
Carlos
Flores
7:00 PM WOD
1 x 3 @ 205 lbs
7
TYLER
SWAPP
5:30 AM WOD
1 x 3 @ 165 lbs
8
Jeremiah
Thorne
7:00 PM WOD
1 x 3 @ 135 lbs
Female Clients
1
Megan
Kypke
5:00 PM WOD
1 x 3 @ 185 lbs
2
Maralyn
Nava
5:30 AM WOD
1 x 3 @ 175 lbs
3
Private
5:30 AM WOD
1 x 3 @ 170 lbs
4
jennifer
Loya
7:00 PM WOD
1 x 3 @ 150 lbs
5
Allie
Quent
5:00 PM WOD
1 x 3 @ 145 lbs
5
Becky
Lavender
8:30 AM WOD (Daycare)
1 x 3 @ 145 lbs
5
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 3 @ 145 lbs
5
Sarah
Hill
5:30 AM WOD
1 x 3 @ 145 lbs
6
Brooke
Woods
5:30 AM WOD
1 x 3 @ 140 lbs
7
Lexi
Moore
8:30 AM WOD (Daycare)
1 x 3 @ 135 lbs
8
Ami
Bethea
8:30 AM WOD (Daycare)
1 x 3 @ 130 lbs
9
Patti
Rowley
8:30 AM WOD (Daycare)
1 x 3 @ 125 lbs
10
Alva
Lopez
8:30 AM WOD (Daycare)
1 x 3 @ 115 lbs
11
Vanessa
Baldwin
5:00 PM WOD
1 x 3 @ 105 lbs
12
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 3 @ 85 lbs
135# 1rm
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