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Components
Thruster
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Tailspin - 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):
38 (20/18)
Workout
Tailspin
Today, it's all about the mental game. The layout of these movements is designed to drastically increase heart rate, which means it's easier to rationalize taking breaks. That being the case, the pattern we want to establish from the beginning is a quick set, short rest, then another quick set. If that means 10-5 or 9-6, go for it. What we DON'T want is to be completely spent 3 minutes into this workout and not be able to function later on. Mentally speaking, a quick set with short rest is far more encouraging than a big set and needing to take 9 years to recover. So let's attack this one today! YAY!
Weightlifting
Thruster (Build to Heavy Set of 3)
Thruster
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
15 Thrusters (75/55)
45 Single Unders
15 Pull-ups
45 Single Unders
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 15, 2019
Male Clients
1
Christopher
Harriman
5:30 PM CrossFit
1 x 3 @ 225 lbs
2
Colin
Fabry
9:00AM to 12:30PM Open Gy...
1 x 3 @ 215 lbs
3
Private
5:30 PM CrossFit
1 x 3 @ 205 lbs
4
Benjamin
Green
4:30 PM CrossFit
1 x 3 @ 187 lbs
5
Chris
Balsiger
9:00AM to 12:30PM Open Gy...
1 x 3 @ 185 lbs
5
Nich
Thompson
9:00AM to 12:30PM Open Gy...
1 x 3 @ 185 lbs
6
Bill
Olson
6:30 PM Crossfit
1 x 3 @ 175 lbs
95-115-135-155-175
6
Matthew
Houde
5:00 AM CrossFit
1 x 3 @ 175 lbs
7
Justin
Ball
5:30 PM CrossFit
1 x 3 @ 165 lbs
8
Josh
Randall
5:30 PM CrossFit
1 x 3 @ 155 lbs
9
James
Reblin
6:30 PM Crossfit
1 x 3 @ 145 lbs
10
Private
9:00AM to 12:30PM Open Gy...
1 x 3 @ 140 lbs
11
Charles
King
8:00 AM CrossFit
1 x 3 @ 135 lbs
11
Javier
Gomez
5:00 AM CrossFit
1 x 3 @ 135 lbs
11
Lance
Johnson
3:30 PM Crossfit
1 x 3 @ 135 lbs
11
Owen
Chandler
5:00 AM CrossFit
1 x 3 @ 135 lbs
12
David
Smith
4:30 PM CrossFit
1 x 3 @ 125 lbs
13
Davis
Goolsby
3:30 PM Crossfit
1 x 3 @ 105 lbs
14
Eric
Levy
4:30 PM CrossFit
1 x 3 @ 75 lbs
15
Travis
Fagerness
5:00 AM CrossFit
1 x 3 @ 65 lbs
Female Clients
1
Emily
Cooper
8:00 AM CrossFit
1 x 3 @ 155 lbs
2
Jennifer
Schleicher
9:00AM to 12:30PM Open Gy...
1 x 3 @ 135 lbs
3
Megan
Sturgeon
9:00AM to 12:30PM Open Gy...
1 x 3 @ 125 lbs
4
Allison
Cesare
5:00 AM CrossFit
1 x 3 @ 115 lbs
5
Kimberly
Anderson
6:30 PM Crossfit
1 x 3 @ 105 lbs
5
Kimberly
Johnson
5:00 AM CrossFit
1 x 3 @ 105 lbs
115x2
6
Ali
Florence
5:00 AM CrossFit
1 x 3 @ 95 lbs
6
Jenna
Steele
9:00AM to 12:30PM Open Gy...
1 x 3 @ 95 lbs
7
Alyssa
Payne
5:30 PM CrossFit
1 x 3 @ 93 lbs
8
Amanda
Funke
8:00 AM CrossFit
1 x 3 @ 85 lbs
8
Courtney
Randall
5:30 PM CrossFit
1 x 3 @ 85 lbs
8
Nadia
Nunez
5:00 AM CrossFit
1 x 3 @ 85 lbs
8
Rylie
Laxton
4:30 PM CrossFit
1 x 3 @ 85 lbs
9
Linda
Feehs
4:30 PM CrossFit
1 x 3 @ 65 lbs
9
Michelle
Hancock
4:30 PM CrossFit
1 x 3 @ 65 lbs
10
Heather
Shepherd
3:30 PM Crossfit
1 x 3 @ 60 lbs
11
Robin
Newell
3:30 PM Crossfit
1 x 3 @ 55 lbs
11
Zoe
Shepherd
3:30 PM Crossfit
1 x 3 @ 55 lbs
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