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Components
The CrossFit Total
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 01.26.16 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
9:30 AM WOD (Daycare)
5:00 PM WOD
Powerlifting
Open Gym (Pilot)
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (12/16)
Workout
The Cell Gym 01.26.16
Warm-up
500M Row and then warm up
Matt Chan
- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out
Skills
Back Squat
https://youtu.be/2uT4IQnADQ0
Weightlifting
The CrossFit Total
Everyone should read this before completing the CrossFIt total. Take a moment to read through this before Tuesday
http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 26, 2016
Male Clients
1
Ryan
Moody
7:00 PM WOD
1100 Total lbs
2
#Derek
Wilcock
5:30 AM WOD
1075 Total lbs
3
Andy
Witcher
5:30 AM WOD
985 Total lbs
4
Butch
Leckey
7:00 PM WOD
925 Total lbs
5
Austin
Sunderland
5:00 PM WOD
900 Total lbs
6
Merlin
Rowley
5:30 AM WOD
810 Total lbs
7
Joe
Burr
8:30 AM WOD (Daycare)
750 Total lbs
8
Jon
Crismon
5:00 PM WOD
675 Total lbs
9
Braun🍕🍉🐳
Nava
5:00 PM WOD
645 Total lbs
10
Eric
Dixon
5:30 AM WOD
565 Total lbs
11
Danny
Johnson
5:30 AM WOD
535 Total lbs
12
Grant
Peterson
5:30 AM WOD
0 Total lbs
3 sets of 10 on each lift to build base. 135 squat, 65 shoulder p...
Female Clients
1
Jessica
Park
8:30 AM WOD (Daycare)
710 Total lbs
2
Stephanie
Nix
5:00 PM WOD
690 Total lbs
3
Private
8:30 AM WOD (Daycare)
535 Total lbs
4
Kim
Riggs
8:30 AM WOD (Daycare)
510 Total lbs
5
Whitney
Tullgren
7:00 PM WOD
490 Total lbs
6
Nikki
Slaugh
9:30 AM WOD (Daycare)
485 Total lbs
DONUT DAY!!!!!
7
Private
5:30 AM WOD
472 Total lbs
8
Emilee
Olmstead
5:00 PM WOD
470 Total lbs
9
Becky
Lavender
5:30 AM WOD
453.5 Total lbs
10
Allie
Quent
5:30 AM WOD
405 Total lbs
10
Brooke
Woods
5:30 AM WOD
405 Total lbs
11
Mindy
Holman
8:30 AM WOD (Daycare)
397.5 Total lbs
12
Kristin
Day
7:00 PM WOD
392 Total lbs
13
Tamra
Hill
8:30 AM WOD (Daycare)
325 Total lbs
1st CFT!
14
Lucy
Catone
5:00 PM WOD
315 Total lbs
15
Lacey
Grainger
8:30 AM WOD (Daycare)
291 Total lbs
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