Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Settings

Workout

The Cell Gym 02.04.16

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Strength

Bench Press (3 x 7 @ 60-70% 1RM)

Bench Press

Metcon

Metcon (AMRAP - Rounds and Reps)

9:00 AMRAP
10 Front Rack Lunges 95/45# (115/65# RX+)
5 Over Bar Burpees

Cool Down

Hip or shoulder mobility

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

Whiteboard:

Thursday, February 04, 2016

Male Clients

1

Zachary
Merrill

9:30 AM WOD (Daycare)

3 x 7 @ 205 lbs

2

Ammon
Woods

5:30 AM WOD

3 x 7 @ 185 lbs

close grip due to shoulder pain :(

3

Joe
Burr

8:30 AM WOD (Daycare)

3 x 7 @ 175 lbs

last round only 5 reps

3

Justin
Cooper

8:30 AM WOD (Daycare)

3 x 7 @ 175 lbs

1st set at 155

4

Andy
Witcher

8:30 AM WOD (Daycare)

3 x 7 @ 155 lbs

4

Bruce
Watkins

7:00 PM WOD

3 x 7 @ 155 lbs

5

JD
Jarvis

5:30 AM WOD

3 x 7 @ 115 lbs

7 @ 95, 14 @ 115

6

Eric
Dixon

5:30 AM WOD

1 x 7 @ 115 lbs

1x7 @ 95, 1x7 @ 105, 1x7 @ 115

6

Garrett
Blackwell

5:30 AM WOD

1 x 7 @ 135 lbs

2 x 7 @ 115

Female Clients

1

Aleesa
Wiltbank

5:30 AM WOD

3 x 7 @ 75 lbs

1

Becky
Lavender

5:30 AM WOD

3 x 7 @ 75 lbs

1

Brooke
Woods

5:30 AM WOD

3 x 7 @ 75 lbs

1

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

3 x 7 @ 75 lbs

1

Private

5:30 AM WOD

3 x 7 @ 75 lbs

1

Stephanie
Nix

5:00 PM WOD

3 x 7 @ 75 lbs

2

Private

8:30 AM WOD (Daycare)

3 x 7 @ 65 lbs

2

Chloe
Kepner

7:00 PM WOD

3 x 7 @ 65 lbs

2

Lucy
Catone

5:00 PM WOD

3 x 7 @ 65 lbs

2

Nikki
Slaugh

8:30 AM WOD (Daycare)

3 x 7 @ 65 lbs

2

Patti
Rowley

8:30 AM WOD (Daycare)

3 x 7 @ 65 lbs

2

Tamra
Hill

8:30 AM WOD (Daycare)

3 x 7 @ 65 lbs

3

Allie
Quent

5:00 PM WOD

3 x 7 @ 55 lbs

3

Megan
Kypke

7:00 PM WOD

3 x 7 @ 55 lbs

4

Biz
Wiltbank

5:30 AM WOD

3 x 7 @ 40 lbs

5

Lacey
Grainger

8:30 AM WOD (Daycare)

3 x 7 @ 35 lbs

6

Courtney
Davis

7:00 PM WOD

3 x 7 @ 0 lbs

6

Heidi
Mussemann

9:30 AM WOD (Daycare)

1 x 7 @ 65 lbs

multiple sets 7 working up from #45