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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Skyscraper - 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):
27 (14/13)
Workout
Skyscraper
Similar to yesterday's runs, pace the bike so that you can try to push the other movements. Good news is, you get 6 whole minutes of rest! So if you're best movement in CrossFit is resting, today's your lucky day! The idea today, especially with low amount of work time and low amount of reps, is to really push the pace you're used to. You get to rest a lot, and you don't have to work as long as you might normally have to. So let's push it today and let's have some fun with it.
Fitness
F: Metcon (2 Rounds for reps)
AMRAP 6:
6 Pull-Ups
6 Hang Power Cleans (145/100)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
6 Pull-Ups
6 Hang Power Cleans (115/80)
12/9 Calorie Assault Bike
Open & Performance
OP: Metcon (2 Rounds for reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike
Rest 6 Minutes
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 18, 2019
Male Clients
1
Josh
Randall
5:30 PM CrossFit
158 Total Reps
2
Philip
Johnston
3:30 PM Crossfit
145 Total Reps
3
Matthew
Houde
5:00 AM CrossFit
140 Total Reps
4
Josh
Moore
6:30 PM Crossfit
135 Total Reps
5
James
Reblin
6:30 PM Crossfit
133 Total Reps
6
Erik
Enriquez
5:30 PM CrossFit
132 Total Reps
7
Javier
Gomez
5:00 AM CrossFit
152 Total Reps
115#/95#
8
Jack
Ferguson
4:30 PM CrossFit
149 Total Reps
9
Alexander
Zamora
3:30 PM Crossfit
134 Total Reps
10
Private
3:30 PM Crossfit
115 Total Reps
10
Travis
Fagerness
5:00 AM CrossFit
115 Total Reps
11
Owen
Chandler
5:00 AM CrossFit
114 Total Reps
12
Davis
Goolsby
3:30 PM Crossfit
102 Total Reps
13
Taylor
Justice
3:30 PM Crossfit
4 Total Reps
used rope climbs not pullups
Female Clients
1
Julia
Johnston
3:30 PM Crossfit
126 Total Reps
2
Keri
Enriquez
5:30 PM CrossFit
112 Total Reps
3
Courtney
Randall
5:30 PM CrossFit
143 Total Reps
4
Emily
Robinson
5:30 PM CrossFit
138 Total Reps
Black band pull-up
5
Tammy
Houde
8:00 AM CrossFit
124 Total Reps
blue band for pull-ups
6
Samantha
Vigil
8:00 AM CrossFit
120 Total Reps
Green banded pullups
7
Rylie
Laxton
6:30 PM Crossfit
117 Total Reps
Ring rows
8
Heather
Shepherd
3:30 PM Crossfit
111 Total Reps
9
Lorrinda
Sturgeon
4:30 PM CrossFit
110 Total Reps
ring rows 65# 55#
10
Vanessa
Stier
9:00AM to 12:30PM Open Gy...
105 Total Reps
55# both rounds
11
Zoe
Shepherd
3:30 PM Crossfit
85 Total Reps
12
Robin
Newell
3:30 PM Crossfit
53 Total Reps
13
Anastacia
Wagner
5:00 AM CrossFit
45 Total Reps
65# 85#
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