Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

The Cell Gym 0.04.16

Warm-up

400M Run
10 pull overs
20M bear crawl
10 jumping pull ups 31x1 (3 count dissent, 1 count at bottom, jump up, 1 count at top)
10 hand release push-ups
15 sit-ups

Skills

Push-up and then draw the correlation to bench press.

Metcon

Metcon (Time)

5 rounds for time of:
Run 400 meters
10 bench press 205/105#
10 weighted pull-ups 45/25#

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

Whiteboard:

Tuesday, October 04, 2016

Male Clients

1

#Derek
Wilcock

5:30 AM WOD

29:08

2

Ammon
Woods

5:00 PM WOD

32:34

3

Hunter
Smith

5:00 PM WOD

21:38

4

Ben
Skinner

5:30 AM WOD

23:04

135 bench kipping pups

5

Carlos
Flores

7:00 PM WOD

24:24

95 lb bench. ring rows.

6

Tim
Trendler

5:30 AM WOD

25:49

7

Brett
Gifford

5:30 AM WOD

29:20

185bp reg pu

8

Joe
Burr

8:30 AM WOD (Daycare)

29:35

scaled to 135/rings. ***D.N.P.*** (Did not puke)

9

Jon
Crismon

8:30 AM WOD (Daycare)

29:37

115#BP, 2Rs 15#WPUs rest reg

10

Brandon
Walters

5:30 AM WOD

34:22

175# BP / 25# - 2, 0# - 3 PU

Female Clients

1

jennifer
Loya

7:00 PM WOD

18:48

Ring rows #55lbs

2

Allie
Quent

5:00 PM WOD

19:00

Kipping PU, #45 Bench

2

Kim
Riggs

8:30 AM WOD (Daycare)

19:00

75#, strict pu

3

Megan
Kypke

5:00 PM WOD

21:28

#75 kips

4

Patti
Rowley

8:30 AM WOD (Daycare)

21:34

65# bench, rr

5

Melanie
Bloomfield

5:30 AM WOD

22:00

65# kip pu not great form

6

Courtney
Davis

5:00 PM WOD

23:15

65# / banded kippin PU

7

Mindy
Holman

8:30 AM WOD (Daycare)

24:45

All scaled except for run 65 lb bench

8

Sefra
Wilson

5:00 PM WOD

24:46

bench 105# Scap Pull ups

9

Brooke
Woods

5:30 AM WOD

25:29

65#, half PUs weighted with 5 lbs, remainder strict