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Workout

The Cell Gym 04.16.16

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Metcon

A: Metcon (Time)

4 Rounds
10 Front Squats 135/ 75#
10 Push Press 115/ 65#
400M Run
500M Row
Rounds 1 and 3 you run
Riunds 2 and 4 you row

Challenge

Metcon (Time)

Freddy Krueger
21-15-9
KB Swings 55/35#
Burpees

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

Whiteboard:

Saturday, April 16, 2016

Male Clients

1

Matthew
Foster

7:30 AM CrossFit

13:54

135# for both

2

Brandon
Walters

7:30 AM CrossFit

15:23

#chasingfoster #fosterwannabe

3

JD
Jarvis

7:30 AM CrossFit

22:30

4

Eric
Dixon

7:30 AM CrossFit

29:43

RX or die. PP = 1 rep Max

5

Lee
Nix

7:30 AM CrossFit

30:00

had to redo front squat did wrong weight first round. :(

6

Jon
Crismon

7:30 AM CrossFit

15:44

75# FSs & PPs

7

Bruce
Watkins

7:30 AM CrossFit

17:30

95 lbs squats and push press

8

Garrett
Blackwell

7:30 AM CrossFit

18:36

DL 115#, PP 95#

Female Clients

1

Nikki
Slaugh

7:30 AM CrossFit

16:51

2

Joanna
Klaproth

7:30 AM CrossFit

17:30

3

Stephanie
Nix

7:30 AM CrossFit

21:08

4

Private

7:30 AM CrossFit

19:25