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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 07.26.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Open Gym 7:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
The Cell Gym 07.26.17
Warm-up
Rowing Warm Up
500M Row
10 air squats
10 toe touches
300m row
10 PVC Pull overs
10 Overhead squats
100m Row
10 Push-ups
10 Sit-ups
Metcon
Metcon (Calories)
RX+
“Fifth Wheel”
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Row
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Row
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Row
**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
Score = Combined calories of all three AMRAPs.
RX
“Fifth Wheel”
AMRAP 5
7 Rounds of “The Chief” (95/65)
Max Calorie Row
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (115/80)
Max Calorie Row
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (135/95)
Max Calorie Row
**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
Score = Combined calories of all three AMRAPs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 26, 2017
Male Clients
1
Matthew
Foster
5:00 PM WOD
57 Calories
2
Merlin
Rowley
5:00 PM WOD
59 Calories
3
Michael
Thurber
8:30 AM WOD (Daycare)
57 Calories
4
Trevor
Page
5:00 PM WOD
35 Calories
15 -10-10
5
Butch
Leckey
5:00 PM WOD
21 Calories
5
TYLER
SWAPP
5:30 AM WOD
21 Calories
blanked round 3
6
Ben
Skinner
5:30 AM WOD
20 Calories
7
Brad
Bosley
5:30 AM WOD
15 Calories
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
59 Calories
2
Lexi
Moore
8:30 AM WOD (Daycare)
57 Calories
3
Private
5:00 PM WOD
29 Calories
4
Jeni
Jones
8:30 AM WOD (Daycare)
28 Calories
hpc 45# rd 1, pc 55# rd 2, pc 65# rd 3 db bench press 12# rx air ...
5
Patti
Rowley
7:00 PM WOD
25 Calories
#55, #65, #75, rx p.u. then modified.
6
Allie
Quent
5:30 AM WOD
24 Calories
7
Maralyn
Nava
5:30 AM WOD
20 Calories
rx 1st rd pu on knees 2-3rd rd
8
Melanie
Bloomfield
5:30 AM WOD
18 Calories
55# x2 65#
9
Callie
Saiz
5:00 PM WOD
14 Calories
55lbs pc 65lbs pc 70lbs pc
10
Alva
Lopez
8:30 AM WOD (Daycare)
12 Calories
6 and 3 first round #55, 6 and 4 cal row #65, 5 and 8 cal row #75
11
Lexi
Graziani
8:30 AM WOD (Daycare)
10 Calories
1: 6 rounds + 2 Power cleans 55 lbs 2: 5 roun + 3 power cleans 65...
12
Amy
Skinner
8:30 AM WOD (Daycare)
8 Calories
65#
13
Vanessa
Baldwin
5:00 PM WOD
7 Calories
45# 55# 60#
14
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
5 Calories
(hurt shoulder) rd 1-
15
Christina
Mayes 🏋🏃💃🤓
8:30 AM WOD (Daycare)
0 Calories
1st- 55 lb (7 rounds), 2nd-75 lb (6 rounds), 3rd-80 lbs (85 to st...
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