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Components
The CrossFit Total
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 12.08.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (10/15)
Workout
The Cell Gym 12.08.16
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)
Skills
Deadlift. I want good form on that heavy deadlift
Metcon
The CrossFit Total
Guidance: The first attempt would be a heavy set with a weight you know you can get three times. The second attempt would be a weight you know you could get for a single without a doubt based on your first lift. The third set is the weight you want to do.
Goal for men is total score of over 1,000 - 1500
Goal for women is total score over 400 - 600
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 08, 2016
Male Clients
1
#Derek
Wilcock
5:00 PM WOD
1150 Total lbs
2
Andy
Witcher
8:30 AM WOD (Daycare)
1110 Total lbs
3
Ammon
Woods
5:30 AM WOD
1075 Total lbs
4
Butch
Leckey
7:00 PM WOD
955 Total lbs
5
Lee
Nix
5:00 PM WOD
805 Total lbs
6
Brett
Gifford
5:30 AM WOD
785 Total lbs
7
Ben
Skinner
5:30 AM WOD
765 Total lbs
8
Jon
Crismon
5:00 PM WOD
715 Total lbs
225BS, 125SP, 365DL
9
Carlos
Flores
7:00 PM WOD
640 Total lbs
10
Alex
Collins
5:30 AM WOD
635 Total lbs
Female Clients
1
Stephanie
Nix
5:00 PM WOD
725 Total lbs
2
Sefra
Wilson
5:00 PM WOD
720 Total lbs
3
Nikki
Slaugh
7:00 PM WOD
530 Total lbs
4
Private
8:30 AM WOD (Daycare)
510 Total lbs
5
Megan
Kypke
5:00 PM WOD
500 Total lbs
6
Allie
Quent
5:00 PM WOD
475 Total lbs
7
Becky
Lavender
8:30 AM WOD (Daycare)
470 Total lbs
8
Courtney
Davis
8:30 AM WOD (Daycare)
455 Total lbs
Crushed it.
9
Tamra
Hill
8:30 AM WOD (Daycare)
415 Total lbs
10
Trisni
Justesen
5:30 AM WOD
405 Total lbs
11
Ami
Bethea
8:30 AM WOD (Daycare)
395 Total lbs
No PR's but full effort
12
Aleesa
Wiltbank
5:30 AM WOD
385 Total lbs
13
Mindy
Holman
8:30 AM WOD (Daycare)
370 Total lbs
14
Amy
Skinner
5:30 AM WOD
285 Total lbs
15
Tawnya
Gray
5:30 AM WOD
250 Total lbs
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