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Components
Deadlift
Deadlift
Deadlift
Metcon
Metcon
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 02.14.17 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
Open Gym 9:30am
4PM WOD
5:00 PM WOD
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (6/9)
Workout
The Cell Gym 02.14.17
CrossFit
Warm Up:
As a couple complete
1K Row
14 Med Ball tosses (7 each side)
14 Sit Ups each (You may hold feet)
14 Push Ups
14 Squats
Wendler
Deadlift (75% x 5)
Deadlift
Deadlift (85% x 3)
Deadlift
Deadlift (95% x 1+)
Deadlift
Metcon
A: Metcon (AMRAP - Rounds and Reps)
As a couple complete the following in a relay fashion:
AMRAP 10Min
10 box jumps 24/20"
200M Run
Partner A jumps while partner B runs and then switch. 1 round = both partners complete run and box jumps
B: Metcon (AMRAP - Rounds and Reps)
As a couple
AMRAP in 8min
Row for calories
KB Swings 55/35#
One person rows while the other KB swings. Rotate every 2 minutes. Total score will be Reps + Calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 14, 2017
Male Clients
1
#Derek
Wilcock
5:30 AM WOD
1 x 5 @ 315 lbs
2
Brig
Woods
4PM WOD
1 x 5 @ 290 lbs
3
Jeremy
Mussemann
4PM WOD
1 x 5 @ 285 lbs
4
Brad
Bosley
5:30 AM WOD
1 x 5 @ 235 lbs
5
Ben
Skinner
5:30 AM WOD
1 x 5 @ 225 lbs
6
Chad
Jones
5:30 AM WOD
1 x 5 @ 135 lbs
Female Clients
1
Kim
Riggs
4PM WOD
1 x 5 @ 165 lbs
2
Brooke
Woods
5:30 AM WOD
1 x 5 @ 150 lbs
3
Annette
Page
4PM WOD
1 x 5 @ 145 lbs
4
Allie
Quent
5:00 PM WOD
1 x 5 @ 135 lbs
4
Heidi
Mussemann
4PM WOD
1 x 5 @ 135 lbs
4
Tamra
Hill
8:30 AM WOD (Daycare)
1 x 5 @ 135 lbs
5
Amy
Skinner
5:30 AM WOD
1 x 5 @ 115 lbs
5
Heather
Bluth
8:30 AM WOD (Daycare)
1 x 5 @ 115 lbs
6
Jodee
Brinkerhoff
8:30 AM WOD (Daycare)
1 x 5 @ 108 lbs
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