Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Push Press

Metcon

Metcon

Settings

Workout

The Cell Gym 9.30.19

Warm-up

Shoulder Press Warm up

3 rounds
1 min jump rope
8+8 bird dog
5+5 quick scorpion (not too quick just hold 3-5 sec each side)
6 scapula pullups
10 snatch press with pvc, behind the neck

Strength

Push Press (4@80% x 4)

Push Press

Metcon

Metcon (Time)

LIFE
4 Rounds for Time:
12 Tricep dips on box
20 KB Swings 55/25
10 Hanging knee raises
250m Row

Metcon (Time)

SPORT
4 Rounds for Time:
8 Ring Dips
20 KB Swings 70/55
8 T2B
250m Row

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, September 27, 2021

Male Clients

1

Austin
Sunderland

WOD: 5:00 PM

4 x 4 @ 185 lbs

1

Grif
Hiatt

WOD 5:30am

3 x 4 @ 185 lbs

1

Ben
Skinner

WOD 5:30am

1 x 4 @ 185 lbs

2

KC
Burkholder

WOD 5:30am

4 x 4 @ 115 lbs

3

Brett
McAvoy

WOD 5:30am

1 x 4 @ 95 lbs

Female Clients

1

Stephanie
Nix

WOD 6:00 pm

4 x 4 @ 105 lbs

1

Laura
Peterson

WOD: 8:45 AM

1 x 4 @ 105 lbs

2

Courtney
Davis

WOD: 5:00 PM

3 x 4 @ 95 lbs

2

Alma
Aguilar

WOD: 5:00 PM

1 x 4 @ 95 lbs

3

Amy
Skinner

WOD 5:30am

2 x 4 @ 70 lbs

4

Christina
Mayes 🏋🏃💃🤓

WOD 5:30am

4 x 4 @ 65 lbs

4

Jackie
Routhier

WOD: 5:00 PM

4 x 4 @ 65 lbs

4

Jodee
Brinkerhoff

WOD: 8:45 AM

4 x 4 @ 65 lbs

4

Sara
Villa

WOD: 5:00 PM

1 x 4 @ 65 lbs

5

Patti
Rowley

WOD: 8:45 AM

4 x 4 @ 55 lbs

5

Kami
Giles

WOD: 5:00 PM

1 x 4 @ 55 lbs