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Components
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 6.29.15 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced
Advanced
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (13/17)
Workout
The Cell Gym 6.29.15
Warm-up
40m jog
20m heel walk
20m toe walk
20m walking quad
20m lunge with twist
20m knee to chest hold and walk
20m side to side lunge and flip
10 squat jumps
10 split lunge jumps
10 each side world's best stretch
Metcon
Metcon (Weight)
Every 90 sec for 15 min. (10 sets)
1 front squat (working heavy)
Metcon
Metcon (Time)
5 Rounds for Time
5 squat cleans 135/95
7 HSPU
Cool Down
Couch stretch
1 min roll each quad (choose foam roller or barbell)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 29, 2015
Male Clients
1
Butch
Leckey
7:00 PM WOD
325 lbs
safety bar
2
Brig
Woods
5:30 AM WOD
275 lbs
245 for 9 out of 10
2
#Derek
Wilcock
5:30 AM WOD
275 lbs
10 X 275#
3
Randy
Blount
5:30 AM WOD
235 lbs
4
Mike
Oberst
5:00 PM WOD
225 lbs
X10
4
Trevor
Page
5:00 PM WOD
225 lbs
5
Brandon
Walters
5:30 AM WOD
205 lbs
6
Jeffrey
Thomas
8:30 AM WOD (Daycare)
185 lbs
2 @ 135, 3 @ 155, 5 @ 185
7
Danny
Lopez
5:30 AM WOD
165 lbs
7
Jon
Crismon
5:30 AM WOD
165 lbs
7
Ryan
Arnett
5:30 AM WOD
165 lbs
8
Garrett
Blackwell
5:30 AM WOD
155 lbs
85% of 1 rep max
9
Hunter
Carrigan
5:00 PM WOD
185 lbs
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
195 lbs
7 rounds at this weight
2
Stephanie
Nix
5:00 PM WOD
175 lbs
7x175, 155x3
3
Annette
Page
5:00 PM WOD
130 lbs
3
Kim
Riggs
8:30 AM WOD (Daycare)
130 lbs
3
Nikki
Slaugh
5:30 AM WOD
130 lbs
4 reps
4
Becky
Lavender
5:30 AM WOD
110 lbs
4
Brooke
Woods
5:30 AM WOD
110 lbs
2 rounds (105 for other 8)
5
Lacey
Grainger
8:30 AM WOD (Daycare)
105 lbs
6
Ami
Bethea
8:30 AM WOD (Daycare)
90 lbs
90x3, 85x7
7
Brittney
Blount
7:00 PM WOD
135 lbs
8
Dawn
Dotson
7:00 PM WOD
115 lbs
20# PR
9
Trisni
Justesen
5:30 AM WOD
105 lbs
10
Candice
Woods
5:00 PM WOD
90 lbs
11
Private
7:00 PM WOD
85 lbs
12
Mindy
Holman
8:30 AM WOD (Daycare)
80 lbs
13
Janice
Connors
8:30 AM WOD (Daycare)
65 lbs
14
Tawna
Busby
8:30 AM WOD (Daycare)
0 lbs
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