Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 08.31.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
AFT Cardio
9:30 AM WOD (Daycare)
10:30am Flexibility
5:00 PM WOD
Weightlifting
7:00 PM WOD
Flexibility
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (8/16)
Workout
The Cell Gym 08.31.16
Warm-up
Warm Up 3
2 Rounds NFT of:
8+8 Reach for the grass (hamstring stretch)
10+10 split stance lunges in place; knees over toes
6+6 bird dog
10 supermans
10 air squats with 2 ct hold in bottom
10+10 banded side walks
Core: 2 x
45 sec plank
30 hollow body rock
20 russian twists
30 sec handstand hold
Skills
Deadlift
Metcon
Metcon (Time)
4 Rounds for Time of:
Strict Pull-ups 5/7
7 Deadlifts 225/135#
7 reps each side Overhead 20" step ups (45/25#)
400M Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 31, 2016
Male Clients
1
Ryan
Moody
8:30 AM WOD (Daycare)
13:04
2
Andy
Witcher
8:30 AM WOD (Daycare)
16:20
3
Brandon
Walters
7:00 PM WOD
17:14
4
Jon
Crismon
5:00 PM WOD
25:54
5
Ben
Skinner
5:30 AM WOD
18:34
205 lb deads
6
Kyle
Hobbs
5:00 PM WOD
19:59
7
Carlos
Flores
5:30 AM WOD
20:45
Ring rows, 135 lbs dead lift, 10 lb over head step ups.
8
Brett
Gifford
5:30 AM WOD
21:00
225lb deads 45lb box 3 last 10lbs
Female Clients
1
Kim
Riggs
8:30 AM WOD (Daycare)
13:27
2
Nikki
Slaugh
5:30 AM WOD
15:00
hellllllllooooo. Yeowzers. I needed that a$$ kicking.
3
Amanda
Sparks
5:00 PM WOD
18:28
4
Brooke
Woods
5:30 AM WOD
21:36
5
Private
8:30 AM WOD (Daycare)
27:50
6
Vanessa
Baldwin
7:00 PM WOD
15:02
105 LB deadlift 10 LB OH step ups
7
Ashley
Nelson
8:30 AM WOD (Daycare)
15:36
8
Maralyn
Nava
5:30 AM WOD
15:49
9
Aleesa
Wiltbank
5:30 AM WOD
17:35
10
jennifer
Loya
5:30 AM WOD
18:09
85lb deadlift
11
Alva
Lopez
8:30 AM WOD (Daycare)
18:45
ring rows, #115 dl, ovh step ups #25 first round, then went to #1...
12
Megan
Kypke
5:00 PM WOD
18:52
Banded pullups... Went to #10 overhead after rnd 2
13
Rachel
Hutzler
7:00 PM WOD
19:09
14
Allie
Quent
5:00 PM WOD
19:27
15
Kristina
Thornburg
5:30 AM WOD
20:15
105 DL/ 3 1/2 rounds before I puke. No weight on step ups
16
RC
Kosierowski
5:30 AM WOD
21:05
125
Loading...
Powered By Wodify