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Workout

The Cell Gym 02.24.16

Warm-up

Warm Up Hamstrings and core

3 Rounds NFT of:
1 min jump rope
20 sec Static Hollow Hold
10+10 Reverse Lunges with plate held at chest level
6+6 single leg RDL (body weight)
8 slow air squats with 2 sec pause on bottom

Mobility:
5+5 scorpion stretch (move quickly)
5+5 reach and pull grass

Metcon

Metcon (Time)

Three rounds for time
1k row
800m run

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

Whiteboard:

Wednesday, February 24, 2016

Male Clients

1

Austin
Sunderland

5:00 PM WOD

24:17

2

Zachary
Merrill

5:00 PM WOD

24:50

3

Ryan
Arnett

5:00 PM WOD

25:48

4

Jeremy
Rowley

5:00 PM WOD

28:56

5

Tad
Brown

5:30 AM WOD

30:18

6

Sam
Woods

8:30 AM WOD (Daycare)

28:43

cycle

7

Butch
Leckey

7:00 PM WOD

31:30

bike to handy friend and back or 4 laps

8

Bruce
Watkins

7:00 PM WOD

32:09

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

25:10

2

Nikki
Slaugh

7:00 PM WOD

28:36

Now THAT'S what I call a SPICY meatball!!!!

3

Megan
Kypke

5:00 PM WOD

28:58

4

Allie
Quent

5:00 PM WOD

29:17

5

sara
brova

7:00 PM WOD

29:48

6

Becky
Lavender

5:30 AM WOD

30:02

7

Shelby
Arnett

5:00 PM WOD

30:10

8

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

30:27

9

Courtney
Davis

5:00 PM WOD

33:55

10

Whitney
Tullgren

7:00 PM WOD

34:00

11

Chloe
Kepner

7:00 PM WOD

34:18

Holy cardio

12

Private

5:30 AM WOD

35:01

13

Crissy
White Wolf

8:30 AM WOD (Daycare)

23:00

just two rounds b/c ican't feel my limbs

14

Alva
Lopez

8:30 AM WOD (Daycare)

29:13

cycled, planks & squats

15

Tamra
Hill

8:30 AM WOD (Daycare)

32:24

16

Private

8:30 AM WOD (Daycare)

37:25