Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Shoulder Press

Settings

Workout

The Cell Gym 2.21.18

Warm-up

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Weightlifting

Shoulder Press

5@60%
4@70%
3@80%
2@90%
1@95%
1@95%

Metcon

Metcon (No Measure)

8 rounds
200m run
90 sec rest

Goal is to come in under 1:15 per 200m run.

Scaling option
5 rounds
200m run
90 sec rest

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

Whiteboard:

Wednesday, February 21, 2018

Male Clients

1

Hunter
Smith

5:00 PM WOD

1 x 2 @ 195 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 1 @ 176 lbs

3

Colton
Johnson

5:30 AM WOD

1 x 1 @ 150 lbs

15:24 - 8rnds 200M

4

Tim
Trendler

7:00 PM WOD

1 x 1 @ 115 lbs

5

Jon
Crismon

5:30 AM WOD

2 x 1 @ 105 lbs

17:34 - 8Rs 200M 36°F

6

Henry
Castillo

5:00 PM WOD

1 x 1 @ 95 lbs

Female Clients

1

Lauren
Porter

8:30 AM WOD (Daycare)

1 x 1 @ 110 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 1 @ 95 lbs

3

Tasha
McNeil

5:30 AM WOD

1 x 1 @ 90 lbs

metcon-8 rounds... 200m run 90 sec rest 300 m row @18:50 min

4

Shawna
Barrett

7:00 PM WOD

1 x 1 @ 75 lbs

5

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 1 @ 73 lbs

6

Brooke
Woods

5:30 AM WOD

1 x 1 @ 70 lbs

7

Jodee
Brinkerhoff

5:00 PM WOD

1 x 1 @ 65 lbs

5@39, 4@45.5, 3@52, 2@58.5, 1@62 65# 1rm