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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Buckle Up - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00 AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (14/18)
Workout
Buckle Up
That’s right, those lunges and sit-ups don’t count for NOTHIN’! You just get hot buns and abs of steel for FUN! What that does mean is to go a little conservative on those movements to allow a sprint on the row at the end. Besides that, 5 minutes of rest? Heck yeah! Happy Wednesday!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (35/20)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is the sum total of the 3 max calorie rows
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Your score is the sum total of the 3 max calorie rows
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Male Clients
1
Jack
Ferguson
5:00 AM CrossFit
126 Total Reps
2
Ry
Provencio
4:30 PM CrossFit
125 Total Reps
3
Jeffrey
Stark
4:30 PM CrossFit
120 Total Reps
4
Michael
Bostian
3:30 PM Crossfit
85 Total Reps
5
Eric
Levy
5:00 AM CrossFit
79 Total Reps
6
Travis
Fagerness
5:00 AM CrossFit
70 Total Reps
7
James
Reblin
8:00 AM CrossFit
67 Total Reps
8
Lance
Johnson
6:30 PM Crossfit
58 Total Reps
9
Frank
Vollmer
3:30 PM Crossfit
46 Total Reps
10
Philip
Johnston
3:30 PM Crossfit
29 Total Reps
11
Dan
Blevins
5:00 AM CrossFit
83 Total Reps
12
Don
Bierschbach
4:30 PM CrossFit
75 Total Reps
13
Kyle
Craver
5:00 AM CrossFit
68 Total Reps
14
Andrew
Titche
5:30 PM CrossFit
31 Total Reps
Regressing, terrible,painful
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
94 Total Reps
2
Tammy
Houde
8:00 AM CrossFit
56 Total Reps
18,23,15
3
Andrea
Fabry
3:30 PM Crossfit
52 Total Reps
4
Samantha
Vigil
8:00 AM CrossFit
47 Total Reps
4
Sarah
Armengau
6:30 PM Crossfit
47 Total Reps
20lb
5
Michelle
Hancock
4:30 PM CrossFit
42 Total Reps
6
Kira
stark
4:30 PM CrossFit
41 Total Reps
7
Alexis
Shulski
3:30 PM Crossfit
36 Total Reps
first rx
7
Kristen
Long
3:30 PM Crossfit
36 Total Reps
8
Kariann
Stark
4:30 PM CrossFit
34 Total Reps
9
Amanda
Funke
4:30 PM CrossFit
33 Total Reps
10
Christina
Battaglini
5:30 PM CrossFit
28 Total Reps
11
Courtney
Randall
5:30 PM CrossFit
4 Total Reps
12
Heather
Shepherd
3:30 PM Crossfit
54 Total Reps
13
Maggie
Cohen
3:30 PM Crossfit
37 Total Reps
all half-lunges and ab
14
Ashley
Shulski
5:00 AM CrossFit
25 Total Reps
20# DB
15
Fatemma
Soto-Herrera
5:30 PM CrossFit
21 Total Reps
16
Jennifer
Isbell
5:00 AM CrossFit
15 Total Reps
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