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Deadlift

Deadlift

Deadlift

Naughty Nancy

Settings

Workout

The Cell Gym 11.16.15

Warm-up

Cell Warm Up

3:00 jump rope
15 Squats
15 Push-Ups
15 Sit-Ups
10 PVC Pull-Overs
Bear Crawl 1x
10 Speed toe touches
Partner Hang Stretch

Wendler

Wendler Week #1
65% X 5
75% X 5
85% X 5+

*If you completed the last 4 week cycle of Wendler add up to 5 lbs on your upper body training max and 10 lbs on your lower body training max for this next 4 week cycle

Deadlift (65% X 5)

Deadlift

Deadlift (75% X 5)

Deadlift

Deadlift (85% X 5+)

Deadlift

*Make sure you change your reps if you do more than 5

Metcon

Naughty Nancy (Time)

Naughty Nancy
4 Rounds for time
15 Overhead Squats 135/85#
400M Run

*This should be heavier and slower than your normal Nancy time. It is one round less but 40lbs heavier for the guys and 20lbs for the girls. Push yourself on the weight. The Intent of this one today is to be heavy.

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

Whiteboard:

Monday, November 16, 2015

Male Clients

1

Ryan
Moody

5:30 AM WOD

1 x 5 @ 355 lbs

2

Andy
Witcher

8:30 AM WOD (Daycare)

1 x 5 @ 285 lbs

3

Butch
Leckey

7:00 PM WOD

1 x 5 @ 250 lbs

4

Trevor
Page

8:30 AM WOD (Daycare)

1 x 5 @ 235 lbs

5

Dane
Rohner

5:00 PM WOD

1 x 5 @ 225 lbs

6

Jon
Crismon

5:00 PM WOD

1 x 5 @ 185 lbs

6

Ryan
Arnett

5:30 AM WOD

1 x 5 @ 185 lbs

7

Bruce
Watkins

7:00 PM WOD

1 x 5 @ 180 lbs

8

David
Sloan

5:30 AM WOD

1 x 5 @ 165 lbs

9

Matthew
Park

5:00 PM WOD

1 x 5 @ 160 lbs

10

Dale
Hockley

8:30 AM WOD (Daycare)

1 x 5 @ 125 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

1 x 5 @ 160 lbs

2

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 155 lbs

3

Private

8:30 AM WOD (Daycare)

1 x 5 @ 140 lbs

4

Emilee
Olmstead

5:00 PM WOD

1 x 5 @ 135 lbs

4

Private

8:30 AM WOD (Daycare)

1 x 5 @ 135 lbs

5

Becky
Lavender

5:30 AM WOD

1 x 5 @ 125 lbs

6

Janice
Connors

8:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

6

Lacey
Grainger

8:30 AM WOD (Daycare)

1 x 5 @ 120 lbs

7

Brooke
Woods

5:30 AM WOD

1 x 5 @ 115 lbs

8

Amanda
Sparks

8:30 AM WOD (Daycare)

1 x 5 @ 105 lbs

9

Allie
Quent

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

9

Alva
Lopez

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

10

Courtney
Baker Benziger

8:30 AM WOD (Daycare)

1 x 5 @ 80 lbs

sumo

11

Patti
Rowley

8:30 AM WOD (Daycare)

1 x 5 @ 75 lbs