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GOAT Day
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
GOAT Day! - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM 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):
17 (11/6)
Workout
GOAT Day!
Same thing, folks! Today's about you, your weaknesses, the things that intimidate you, and the things you want to conquer. Twenty minutes of improving your fitness and working on yourself. Let's get it!
Open - Performance - Fitness
GOAT Day (AMRAP - Reps)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Practice Example 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Example 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Example 1:
On the Minute x 20
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Example 2:
On the Minute x 20
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 14, 2019
Male Clients
1
Benjamin
Green
6:30 PM Crossfit
9999 Reps
Better than Bill and Colin
1
Bill
Olson
6:30 PM Crossfit
9999 Reps
better than colin!@
1
Caden
Barbeau
6:30 PM Crossfit
9999 Reps
9999999999999999999999999999999999999999999999999999999999999 rep...
1
Colin
Fabry
9:00AM to 12:30PM Open Gy...
9999 Reps
Bar muscle-ups, Ski, C2B, Bike
2
David
Nye
5:30 PM CrossFit
246 Reps
Abmat s/u and snatches
3
Joel
Pierce
5:00 AM CrossFit
0 Reps
160 shuttle sprint 126 calorie row
4
Jorge
Sosa
4:30 PM CrossFit
20 Reps
20 min EMOM - odd-95 # Squat Snatch x1, even-Rope Climb x1
5
Eric
Levy
3:30 PM Crossfit
5 Reps
5 thrusters @ 95 1st 10 minutes / 225 deadlift last 10 minutes
6
Keith
Conway
9:00AM to 12:30PM Open Gy...
0 Reps
Rope Climb + practice double unders
6
Marcell “M ...
Lopez
6:30 PM Crossfit
0 Reps
Air bike, banded pullups+3 burpees
6
Private
3:30 PM Crossfit
0 Reps
Female Clients
1
Courtney
Randall
6:30 PM Crossfit
9999 Reps
row and pullups
2
Jennifer
Bury
3:30 PM Crossfit
190 Reps
row 90 cal, 25lb plate g2o (100 reps)
3
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
20 Reps
bike / 1bmu / row / 3 c2b
4
Melissa
Castaneda
6:30 PM Crossfit
0 Reps
hang cleans, burpees
4
Nadia
Nunez
5:00 AM CrossFit
0 Reps
Cardio: 1 min Bike 1 min Sit-ups
4
Tawn
Johnston
3:30 PM Crossfit
0 Reps
5 Banded Pullups 5 Bench Press 55#
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