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Components
Bench Press
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.14.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (6/17)
Workout
The Cell Gym 01.14.16
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Soldier
8+8 1 leg floor touch
bear crawl
5 chin ups strict
5 pull-ups strict
1 min couch stretch
Strength
Bench Press (Establish a 20 rep max bench)
Bench Press
Metcon
Metcon (Time)
4 Rounds for time of:
10 Back Squats 205/115#
5 HSPU
500M Row
Cool Down
Metcon (No Measure)
200M Jog
foam roll / smash
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 14, 2016
Male Clients
1
Matthew
Foster
5:30 AM WOD
1 x 20 @ 185 lbs
2
Butch
Leckey
7:00 PM WOD
1 x 20 @ 137 lbs
go more next time
3
Aaron
Kleiner
9:30 AM WOD (Daycare)
1 x 20 @ 135 lbs
3
Merlin
Rowley
5:00 PM WOD
1 x 20 @ 135 lbs
4
Andy
Witcher
5:30 AM WOD
1 x 20 @ 95 lbs
5
Jeremy
Rowley
5:00 PM WOD
1 x 20 @ 85 lbs
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
1 x 20 @ 95 lbs
2
Becky
Lavender
5:30 AM WOD
1 x 20 @ 75 lbs
2
Dawn
Dotson
7:00 PM WOD
1 x 20 @ 75 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
1 x 20 @ 75 lbs
3
Whitney
Tullgren
7:00 PM WOD
1 x 20 @ 70 lbs
4
Amanda
Sparks
9:30 AM WOD (Daycare)
1 x 20 @ 60 lbs
3 short breaks
4
Heidi
Mussemann
9:30 AM WOD (Daycare)
1 x 20 @ 60 lbs
5
Candice
Woods
8:30 AM WOD (Daycare)
1 x 20 @ 55 lbs
5
Lucy
Catone
5:30 AM WOD
1 x 20 @ 55 lbs
5
Nikki
Slaugh
Open Gym (Pilot)
1 x 20 @ 55 lbs
6
Lin
McConnell
5:00 PM WOD
1 x 20 @ 50 lbs
6
Megan
Kypke
Open Gym (Pilot)
1 x 20 @ 50 lbs
7
Allie
Quent
5:00 PM WOD
1 x 20 @ 45 lbs
8
Lacey
Grainger
8:30 AM WOD (Daycare)
1 x 20 @ 25 lbs
I know, I know... I need to go lighter. ;)
9
Mary
Buckner
8:30 AM WOD (Daycare)
1 x 17 @ 85 lbs
9
Brooke
Woods
5:30 AM WOD
1 x 14 @ 75 lbs
finished the 20 broken up
9
Courtney
Davis
7:00 PM WOD
1 x 12 @ 85 lbs
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