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Components
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 8.14.18 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (6/12)
Workout
The Cell Gym 8.14.18
Warm-up
leg warm up
500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion
Strength
Deadlift (3.3.3.3 @ 80%)
Deadlift
Metcon
Metcon (Time)
Life
4 Rounds
250m Row
20 air squats
10 Burpees
12 Ring Rows
Metcon (Time)
Sport
4 rounds
250m Row
10 Back Squats 95/65*
10 Burpees
10 Pullups
Weight is taken from the floor.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 14, 2018
Male Clients
1
Butch
Leckey
5:00 PM WOD
4 x 3 @ 425 lbs
2
Austin
Sunderland
5:00 PM WOD
4 x 3 @ 375 lbs
3
Trevor
Page
5:00 PM WOD
4 x 3 @ 315 lbs
4
Tim
Trendler
7:00 PM WOD
4 x 3 @ 305 lbs
5
Ben
Skinner
5:30 AM WOD
4 x 3 @ 285 lbs
6
Robert
Crowley
8:30 AM WOD (Daycare)
1 x 3 @ 145 lbs
Female Clients
1
Maralyn
Nava
5:30 AM WOD
4 x 3 @ 205 lbs
2
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
4 x 3 @ 185 lbs
3
Lexi
Moore
8:30 AM WOD (Daycare)
4 x 3 @ 180 lbs
4
Alli
Trendler
7:00 PM WOD
1 x 3 @ 175 lbs
4
Annette
Page
8:30 AM WOD (Daycare)
1 x 3 @ 175 lbs
5
Rachel
Sunderland
5:00 PM WOD
4 x 3 @ 170 lbs
6
Courtney
Davis
8:30 AM WOD (Daycare)
1 x 3 @ 165 lbs
6
Nikki
Slaugh
8:30 AM WOD (Daycare)
1 x 3 @ 165 lbs
Sumo
7
Beckie
Douglas
8:30 AM WOD (Daycare)
1 x 3 @ 155 lbs
8
Jordann
Pace
8:30 AM WOD (Daycare)
1 x 3 @ 135 lbs
9
Kayla
Moncur
5:30 AM WOD
4 x 3 @ 125 lbs
10
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 3 @ 115 lbs
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