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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 04.16.16 - The Cell Gym
Class
(All)
7:30 AM CrossFit
8:30am Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
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
video library
.
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
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