Public Whiteboard

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Components

Back Squat

Back Squat

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

The Cell Gym 06.15.16

Warm-up

Coaches Choice

Strength

Back Squat (75% x 5)

Back Squat

Back Squat (85% x 3)

Back Squat

Back Squat (95% x 1+)

Back Squat

Metcon

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
7 Push Press 115/65# (RX+ 135/85#)
150 Row

Rest 3 min between metcons

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
7 Burpees
15 Ring Rows

Challenge

Metcon (Distance)

unbroken handstand walk for distance
or
unbroken handstand hold against the wall (Be smart and don't smash your face or break your neck please!)

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

Whiteboard:

Wednesday, June 15, 2016

Male Clients

1

Jeremy
Mussemann

5:30 AM WOD

1 x 5 @ 255 lbs

2

#Derek
Wilcock

5:30 AM WOD

1 x 5 @ 225 lbs

3

Brandon
Walters

5:30 AM WOD

1 x 5 @ 205 lbs

3

Trevor
Page

5:00 PM WOD

1 x 5 @ 205 lbs

4

Ben
Skinner

7:00 PM WOD

1 x 5 @ 185 lbs

4

Jon
Crismon

5:30 AM WOD

1 x 5 @ 185 lbs

4

Patrick
Begaye

Weightlifting

1 x 5 @ 185 lbs

4

Tad
Brown

5:30 AM WOD

1 x 5 @ 185 lbs

5

Parker
Walters

8:30 AM WOD (Daycare)

1 x 5 @ 175 lbs

6

Danny
Lopez

5:30 AM WOD

1 x 5 @ 155 lbs

7

Grant
Peterson

5:30 AM WOD

1 x 3 @ 210 lbs

Female Clients

1

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 145 lbs

2

Allie
Quent

5:00 PM WOD

1 x 5 @ 115 lbs

2

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 115 lbs

2

Courtney
Davis

5:00 PM WOD

1 x 5 @ 115 lbs

2

Private

5:30 AM WOD

1 x 5 @ 115 lbs

2

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 115 lbs

2

Megan
Kypke

5:00 PM WOD

1 x 5 @ 115 lbs

3

Becky
Lavender

5:30 AM WOD

1 x 5 @ 105 lbs

4

Ami
Bethea

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

5

Heidi
Mussemann

5:30 AM WOD

1 x 5 @ 80 lbs