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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 04.04.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (7/13)
Workout
The Cell Gym 04.04.17
Warm-up
Warm-up 9
3min Row
skip
8+8 Toy Solider
8+8 1 leg floor touch
bear crawl
5 chin ups stict
5 pull-ups strict
1 min couch stretch
Skills
Rope Climb
Metcon
Metcon (Time)
20 KB swings 55/35#
30 Power Snatch 45/75#
40 Box jumps 20"
50 Push-Ups
60 Lunge Steps
70 Sit-ups
80 wall balls 20/12#
* must complete a rope climb between each movement. Workout ends with a rope climb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 04, 2017
Male Clients
1
Danny
Kimball
5:00 PM WOD
21:38
2
Tyler
Swapp
5:30 AM WOD
31:32
3
#Derek
Wilcock
5:00 PM WOD
45:18
HEELLLPPPP....
4
Trevor
Page
4PM WOD
27:25
half way up rope
5
Brad
Bosley
5:30 AM WOD
27:45
6
Ben
Skinner
8:30 AM WOD (Daycare)
29:20
40 regular push-ups 10 banded.
7
Andy
Witcher
8:30 AM WOD (Daycare)
29:37
no rope climbs
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
19:25
2
Lexi
Moore
8:30 AM WOD (Daycare)
23:23
3
Nikki
Slaugh
8:30 AM WOD (Daycare)
28:05
Rx as written in Wodify. Push-ups 😩🐢 Wallballs 🤢🐢
4
Rachel
Sunderland
4PM WOD
28:08
5
Amy
Skinner
8:30 AM WOD (Daycare)
26:02
25 kb, 25# snatch, 12# kb
6
Jenn
VanderLinden
Open Gym 7:00pm
26:07
7
Beckie
Douglas
8:30 AM WOD (Daycare)
26:23
kb lb25
8
Tamra
Hill
8:30 AM WOD (Daycare)
28:04
9
Heidi
Mussemann
4PM WOD
28:28
#35, 10lb WB
10
Melanie
Bloomfield
5:30 AM WOD
30:43
35# snatch, hand release pu, 12# ball
11
Callie
Saiz
4PM WOD
31:00
12
Megan
Kypke
4PM WOD
33:53
20 real push-ups 🙌🏻
13
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
39:29
the only thing I didn't Rx was pushups, banded knee to toes push ...
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