Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Settings

Workout

The Cell Gym 08.14.15

Warm-up

Matt Chan

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Skills

Seated Box Jumps

Metcon

Back squats paired with seated box jumps in XWOD format

Back Squat (5-5-3-3-3-1-1)

Back Squat

record the weight for your two singles. Post all weights in your notes section

Metcon (Distance)

Seated Box Jumps
2-1-2-1-2-1-2

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

Whiteboard:

Friday, August 14, 2015

Male Clients

1

Aaron
Kleiner

8:30 AM WOD (Daycare)

2 x 1 @ 315 lbs

2

Butch
Leckey

Friday Evening WOD

2 x 1 @ 305 lbs

2

Jeremy
Mussemann

5:30 AM WOD

2 x 1 @ 305 lbs

3

Devin
Day

8:30 AM WOD (Daycare)

2 x 1 @ 255 lbs

squeeeeeeze shoulder blades

3

Randy
Blount

5:30 AM WOD

2 x 1 @ 255 lbs

4

Jon
Crismon

Friday Evening WOD

2 x 1 @ 185 lbs

145,165, 175

5

Danny
Johnson

5:30 AM WOD

2 x 1 @ 165 lbs

Female Clients

1

Private

8:30 AM WOD (Daycare)

2 x 1 @ 195 lbs

1

Maralyn
Nava

8:30 AM WOD (Daycare)

2 x 1 @ 195 lbs

2

Trisni
Justesen

5:30 AM WOD

2 x 1 @ 175 lbs

3

Kim
Riggs

8:30 AM WOD (Daycare)

2 x 1 @ 155 lbs

4

Brittney
Blount

8:30 AM WOD (Daycare)

2 x 1 @ 135 lbs

4

Private

8:30 AM WOD (Daycare)

2 x 1 @ 135 lbs

4

Nikki
Slaugh

8:30 AM WOD (Daycare)

2 x 1 @ 135 lbs

5

Amanda
Sparks

8:30 AM WOD (Daycare)

2 x 1 @ 130 lbs

6

Becky
Lavender

5:30 AM WOD

2 x 1 @ 115 lbs

all sets at 115#

7

Alva
Lopez

8:30 AM WOD (Daycare)

2 x 1 @ 93 lbs

8

Aleesa
Wiltbank

Friday Evening WOD

2 x 1 @ 80 lbs

9

Candice
Woods

8:30 AM WOD (Daycare)

1 x 1 @ 115 lbs