Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Bench Press

Metcon

Metcon

Settings

Workout

The Cell Gym 11.21.18

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Bench Press (3.3.3.3.@ 85%)

Bench Press

Metcon

Metcon (Time)

LIFE
10.8.6.4.2
DB Thruster 30/20
Seated PVC Pulldown
Ring Rows

Metcon (Time)

SPORT
10.8.6.4.2
Thruster 95/65
Pullups
1 Rope Climb between sets

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

Whiteboard:

Wednesday, November 21, 2018

Male Clients

1

Trevor
Page

5:00 PM WOD

3 x 3 @ 255 lbs

2

Butch
Leckey

5:00 PM WOD

1 x 3 @ 225 lbs

3

Ben
Skinner

5:30 AM WOD

4 x 3 @ 205 lbs

3

Brandon
Walters

5:30 AM WOD

4 x 3 @ 205 lbs

4

Chris
Mayes

5:30 AM WOD

1 x 3 @ 195 lbs

5

Brad
Bosley

5:30 AM WOD

1 x 3 @ 185 lbs

6

Lee
Nix

5:00 PM WOD

4 x 6 @ 155 lbs

Female Clients

1

Maralyn
Nava

5:30 AM WOD

4 x 3 @ 125 lbs

1

Stephanie
Nix

5:00 PM WOD

4 x 3 @ 125 lbs

2

Private

5:30 AM WOD

4 x 3 @ 85 lbs

2

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

4 x 3 @ 85 lbs

2

Melanie
Bloomfield

5:30 AM WOD

4 x 3 @ 85 lbs

2

Patti
Rowley

8:30 AM WOD (Daycare)

4 x 3 @ 85 lbs

3

Jodee
Brinkerhoff

8:30 AM WOD (Daycare)

4 x 3 @ 80 lbs

3

Amy
Skinner

5:30 AM WOD

3 x 3 @ 80 lbs

4

Karen
Jaress

5:30 AM WOD

1 x 2 @ 75 lbs