Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.18.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Weightlifting 9:30am
5:00 PM WOD
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
The Cell Gym 01.18.16
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Strength
Metcon (Weight)
Back Squat:
1 x 8
1 x 6
1 x 4
1 x 2
Metcon
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 4
4 Squat Cleans 135/75#, 185/115#, 205/125#RX+
4 Bar facing burpees
Rest 4 min before AMRAP B
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 4
4 Power Cleans 135/75#, 185/115#, 205/125#RX+
4 Lateral Over bar burpees
Rest 4 min before C
C: Metcon (Time)
100 Double Unders (300 singles)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 18, 2016
Male Clients
1
Andy
Witcher
5:30 AM WOD
365 lbs
2
Matthew
Foster
5:30 AM WOD
335 lbs
3
Butch
Leckey
7:00 PM WOD
325 lbs
3
4
Ryan
Moody
5:00 PM WOD
322 lbs
225 - 255 - 300 - 322. It's been a rough day for me mentally/emot...
5
Ammon
Woods
5:30 AM WOD
315 lbs
6
Aaron
Kleiner
8:30 AM WOD (Daycare)
275 lbs
7
Brandon
Walters
5:30 AM WOD
265 lbs
7
Dane
Rohner
5:00 PM WOD
265 lbs
8
Jeremy
Rowley
5:30 AM WOD
205 lbs
9
Danny
Lopez
5:30 AM WOD
195 lbs
9
Jon
Crismon
5:30 AM WOD
195 lbs
95%
10
Hunter
Cook
8:30 AM WOD (Daycare)
65 lbs
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
205 lbs
1
Stephanie
Nix
5:00 PM WOD
205 lbs
2
Kim
Riggs
8:30 AM WOD (Daycare)
175 lbs
3
Joanna
Klaproth
8:30 AM WOD (Daycare)
165 lbs
4
Emilee
Olmstead
5:00 PM WOD
155 lbs
5
Becky
Lavender
5:30 AM WOD
150 lbs
6
Nikki
Slaugh
8:30 AM WOD (Daycare)
140 lbs
2 rep weight.
7
Amanda
Sparks
8:30 AM WOD (Daycare)
135 lbs
8
Brooke
Woods
8:30 AM WOD (Daycare)
130 lbs
9
Ami
Bethea
8:30 AM WOD (Daycare)
105 lbs
10
Chloe
Kepner
8:30 AM WOD (Daycare)
155 lbs
Got to 2 on 155
11
Allie
Quent
5:30 AM WOD
140 lbs
12
Alva
Lopez
8:30 AM WOD (Daycare)
120 lbs
8@85, 6@95, 4@105, 2@120
12
Mindy
Holman
8:30 AM WOD (Daycare)
120 lbs
8@85# 6@95# 4@105# 1@120#
13
Courtney
Davis
8:30 AM WOD (Daycare)
85 lbs
13
Megan
Kypke
8:30 AM WOD (Daycare)
85 lbs
14
Dawn
Dotson
7:00 PM WOD
65 lbs
shoulder presses-knee pain
15
Private
8:30 AM WOD (Daycare)
60 lbs
Loading...
Powered By Wodify