Public Whiteboard

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Components

Back Squat

Metcon

Metcon

Settings

Workout

The Cell Gym 10.16.18

Warm-up

Warm-Up 7

400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

Strength

Back Squat (3.2.1.1.1.1)

Back Squat

getting heavier

Metcon

Metcon (Time)

LIFE
4 Rounds
8+8 Single Leg Squats
10 Hanging Knee Raises
100 single jump rope

Metcon (Time)

SPORT
4 Rounds
8+8 alternating Pistol squats
10 T2B
50 Double Unders

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

Whiteboard:

Tuesday, October 16, 2018

Male Clients

1

Brad
Bosley

5:30 AM WOD

1 x 1 @ 305 lbs

2

Ben
Skinner

5:30 AM WOD

1 x 1 @ 300 lbs

3

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 275 lbs

4

Noah
Nelson

5:00 PM WOD

1 x 1 @ 200 lbs

5

Evan
Skinner

5:00 PM WOD

1 x 1 @ 165 lbs

6

Chris
Mayes

5:30 AM WOD

1 x 1 @ 150 lbs

Female Clients

1

Nikki
Slaugh

8:30 AM WOD (Daycare)

1 x 1 @ 190 lbs

more in the tank. :)

2

Annette
Page

5:00 PM WOD

1 x 1 @ 175 lbs

2

Courtney
Davis

8:30 AM WOD (Daycare)

1 x 1 @ 175 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 175 lbs

3

jennifer
Loya

Open Gym 7:00pm

1 x 1 @ 155 lbs

4

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

3 x 1 @ 150 lbs

5

Melanie
Bloomfield

5:30 AM WOD

1 x 1 @ 135 lbs

6

Ali
Page

5:00 PM WOD

1 x 1 @ 120 lbs

6

Jeni
Jones

8:30 AM WOD (Daycare)

1 x 1 @ 120 lbs

7

Amy
Page

5:00 PM WOD

1 x 1 @ 115 lbs

8

Beckie
Douglas

8:30 AM WOD (Daycare)

3 x 3 @ 105 lbs

9

Jaycee
Lavender

5:00 PM WOD

1 x 1 @ 80 lbs