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Baseline - The Cell

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Workout

The Cell Gym 7.7.15

Warm-up

Grab a medball and a partner:
10 wall ball pass
10 chest pass
10 right pass
10 left pass
10 granny pass

Gymnastics

3 Rounds (not for time)
30 sec handstand hold (scale with plate overhead)
10 toes to bar (on the floor)

Metcon

Baseline - The Cell (Time)

500M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Perform baseline then rest 4 min. Perform baseline again. Record best time.

Cool Down

World's greatest stretch
roll quads

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

Whiteboard:

Tuesday, July 07, 2015

Male Clients

1

Andy
Witcher

8:30 AM WOD (Daycare)

3:59

1st rnd 4:08

2

Jeffrey
Thomas

8:30 AM WOD (Daycare)

4:05

4:17 round 2

3

Brig
Woods

5:00 PM WOD

4:17

4

Aaron
Kleiner

9:30 AM WOD (Daycare)

4:22

5

Patrick
Gonzales

5:00 PM WOD

4:23

5:16 second

6

#Derek
Wilcock

5:30 AM WOD

4:37

6:18 second round

6

Merlin
Rowley

5:30 AM WOD

4:37

7

Rich
Holien

5:00 PM WOD

4:54

8

Dane
Rohner

5:00 PM WOD

4:58

9

Danny
Lopez

5:00 PM WOD

5:11

5:49 2nd round

10

Scott
Nelson

5:30 AM WOD

5:31

11

Jeremy
Mussemann

5:30 AM WOD

5:35

7:30 second time

12

Randy
Blount

5:30 AM WOD

6:08

13

Todd
Bowman

7:00 PM WOD

6:12

9:34 second round

14

Lee
Nix

5:00 PM WOD

6:24

15

Jon
Crismon

5:30 AM WOD

6:26

other time 6:34

16

Butch
Leckey

7:00 PM WOD

7:11

17

Kayum
Garcia

5:30 AM WOD

7:46

18

Hunter
Carrigan

9:30 AM WOD (Daycare)

5:13

Female Clients

1

Jessica
Walters

9:30 AM WOD (Daycare)

4:25

2

Kim
Riggs

8:30 AM WOD (Daycare)

4:43

3

Private

9:30 AM WOD (Daycare)

5:06

4

Brittney
Blount

8:30 AM WOD (Daycare)

5:20

5

Maralyn
Nava

8:30 AM WOD (Daycare)

6:03

Only one time thru

6

Annette
Page

7:00 PM WOD

6:06

7

Amanda
Sparks

8:30 AM WOD (Daycare)

6:09

8

Ami
Bethea

8:30 AM WOD (Daycare)

6:14

9

Heidi
Mussemann

8:30 AM WOD (Daycare)

6:42

#2= 7:45

10

Jessica
Park

8:30 AM WOD (Daycare)

7:27

second round banded p/up 8:07

11

Lacey
Grainger

8:30 AM WOD (Daycare)

8:11

First round- 8:34

12

Trisni
Justesen

9:30 AM WOD (Daycare)

5:16

ringrows

13

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

5:35

orangr banded PU, 2 round 6:54 green band PU

14

Allie
Quent

5:30 AM WOD

5:45

ring instead of pull ups

15

Becky
Lavender

5:30 AM WOD

5:51

ring rows beat 1st rnd by 2 sec

16

Jenn
VanderLinden

5:00 PM WOD

6:30

orange band pull ups

17

Aleesa
Wiltbank

5:30 AM WOD

6:33

ring rows instead of pull ups

18

Amanda
Smith

Open Gym (Pilot)

6:36

banded pull ups 7:26 second round

19

Miranda
Worthen

5:30 AM WOD

6:40

strict pull ups to start and then switched to ring rows

20

Meghan
Hyer

9:30 AM WOD (Daycare)

7:00

21

Elizabeth
Lawlor

5:00 PM WOD

7:30

scaled: push-ups pull-ups

22

Janice
Connors

9:30 AM WOD (Daycare)

8:13

23

Stephanie
Nix

5:00 PM WOD

8:16

ring rows, 9:20 2nd round

24

Private

7:00 PM WOD

0:00