Public Whiteboard

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Components

Front Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 5.6.19

Warm-up

leg warm up

500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

Strength

Front Squat (6@75% 4x)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

LIFE
15 min AMRAP
5 DB Push Jerk 30/20
8 Burpees
90 Single Jump Rope

Metcon (AMRAP - Rounds and Reps)

SPORT
15 min AMRAP
5 Push Jerk 95/65
8 Burpees
30 Double Unders

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

Whiteboard:

Monday, May 06, 2019

Male Clients

1

Brad
Bosley

8:30 AM WOD (Daycare)

4 x 6 @ 195 lbs

2

Ben
Skinner

5:30 AM WOD

4 x 6 @ 185 lbs

2

Tim
Trendler

7:00 PM Open Gym/ WOD

4 x 6 @ 185 lbs

3

Jeremiah
Thorne

5:30 AM WOD

4 x 6 @ 175 lbs

4

Chris
Mayes

5:00 PM WOD

4 x 6 @ 105 lbs

5

Brandon
Walters

5:30 AM WOD

3 x 6 @ 170 lbs

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

4 x 6 @ 130 lbs

2

Private

8:30 AM WOD (Daycare)

4 x 6 @ 110 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

4 x 6 @ 105 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 6 @ 95 lbs

5

Jodee
Brinkerhoff

5:30 AM WOD

4 x 6 @ 87 lbs

6

Alva
Lopez

8:30 AM WOD (Daycare)

4 x 6 @ 75 lbs

6

Amy
Skinner

5:30 AM WOD

4 x 6 @ 75 lbs

6

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 6 @ 75 lbs

3@86

7

Alli
Trendler

8:30 AM WOD (Daycare)

4 x 6 @ 55 lbs

Ankle problems