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Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 08.04.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Open Gym
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
The Cell Gym 08.04.16
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
Skills
Rope Climb
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
10 Back squats 135#/75#
5 Push Jerk 135#/75#
1 Rope Climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 04, 2016
Male Clients
1
Emmanuel
Castillo
5:00 PM WOD
9 + 5
2
Matthew
Foster
9:30 AM WOD (Daycare)
7 + 7
3
Chris
Keator
5:30 AM WOD
6 + 1
4
Garrett
Blackwell
9:30 AM WOD (Daycare)
6 + 20
BS 135#, 10 push up, 10 sit up. Hurt hand
5
Butch
Leckey
7:00 PM WOD
5 + 3
155 bs. 53lb kbsnatch
6
Carlos
Flores
7:00 PM WOD
4 + 12
45lb bar + 20 lb bar, up and downs instead of rope climb.
7
Ben
Skinner
5:30 AM WOD
4 + 5
95lbs first rope climbs
Female Clients
1
Joanna
Klaproth
8:30 AM WOD (Daycare)
7 + 12
2
Megan
Kypke
5:00 PM WOD
5 + 13
Got rope climbs also got a rash💪🏻😳
3
Kim
Riggs
8:30 AM WOD (Daycare)
7 + 15
10 pu instead of pj
4
Amanda
Sparks
8:30 AM WOD (Daycare)
7 + 3
#65
5
Private
8:30 AM WOD (Daycare)
6 + 15
6
Aleesa
Wiltbank
5:30 AM WOD
5 + 5
65# bsq and jerk
7
jennifer
Loya
7:00 PM WOD
4 + 15
35lb
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