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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 02.22.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (4/6)
Workout
The Cell Gym 02.22.17
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Wendler
Back squat
40% x 5
50% x 5
60% x 5
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
https://journal.crossfit.com/article/pistols-with-adrian-bozman-part-1-preview
https://journal.crossfit.com/article/scaling-the-pistol
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 22, 2017
Male Clients
1
Hunter
Smith
5:00 PM WOD
3 + 10
1
Kehl
Smith
5:00 PM WOD
3 + 10
2
Ben
Skinner
5:30 AM WOD
2 + 8
banded pistols, 1 pad hspu
3
Alex
Collins
8:30 AM WOD (Daycare)
1 + 50
Box pike push ups, used bench for squats, 135, 185, 205 Back squa...
Female Clients
1
Brooke
Woods
8:30 AM WOD (Daycare)
1 + 0
2
Presley
Smith
5:00 PM WOD
3 + 10
3
Maralyn
Nava
5:30 AM WOD
2 + 23
4
Amy
Skinner
5:30 AM WOD
2 + 20
5
Alva
Lopez
8:30 AM WOD (Daycare)
2 + 10
got to 18 cal row, modified to pike push up from box, and pistols...
6
Ami
Bethea
8:30 AM WOD (Daycare)
1 + 26
RX pistols, scaled rest for shoulder/asthma
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