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Components
Metcon
Hot Sauce
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Hot Sauce - 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 (10/17)
Workout
Hot Sauce
A repeat from August 8th, 2018. For all of you looking at this workout and thinking, "overhead squats, yeah that's gonna be a no from me dawg," I encourage you to rethink it. We get better by embracing weakness and practicing it. As far as this workout's concerned, you're only working for 3 minutes! Yay! So let's row, burpee, and overhead squat the heck out of this week. Happy Monday!
Fitness
F: Metcon (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (65/45)
Rest 3 Minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (75/55)
Rest 3 Minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (95/65)
Rest 3 Minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (115/80)
Open & Performance
Hot Sauce (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Burpees over rower
Max Overhead Squats - 75/55
Rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Burpees over rower
Max Overhead Squats - 95/65
Rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Burpees over rower
Max Overhead Squats - 115/80
Rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Burpees over rower
Max Overhead Squats - 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 22, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
174 Total Reps
2
James
Reblin
6:30 PM Crossfit
149 Total Reps
3
Eric
Standage
3:30 PM Crossfit
138 Total Reps
4
Davis
Goolsby
3:30 PM Crossfit
134 Total Reps
5
Taylor
Justice
3:30 PM Crossfit
168 Total Reps
6
Travis
Fagerness
5:00 AM CrossFit
156 Total Reps
15lboh squat
7
Javier
Gomez
5:00 AM CrossFit
146 Total Reps
8
Erik
Enriquez
9:00AM to 12:30PM Open Gy...
86 Total Reps
Done at work.. no rower, so sub’d running for rowing... running C...
9
Alexander
Zamora
5:30 PM CrossFit
71 Total Reps
10
David
Smith
8:00 AM CrossFit
47 Total Reps
Female Clients
1
Keri
Enriquez
5:30 PM CrossFit
131 Total Reps
1
Kimberly
Anderson
6:30 PM Crossfit
131 Total Reps
2
Irish
Coussens
3:30 PM Crossfit
120 Total Reps
3
Courtney
Randall
5:30 PM CrossFit
106 Total Reps
4
Emily
Robinson
5:30 PM CrossFit
163 Total Reps
5
Tammy
Houde
8:00 AM CrossFit
152 Total Reps
35#
6
Erin
Johnson
5:00 AM CrossFit
134 Total Reps
7
Jennifer
Bury
3:30 PM Crossfit
127 Total Reps
8
Samantha
Vigil
8:00 AM CrossFit
126 Total Reps
Burpee stepovers
8
Zoe
Shepherd
3:30 PM Crossfit
126 Total Reps
9
Rylie
Laxton
6:30 PM Crossfit
120 Total Reps
45lbs
10
Heather
Shepherd
3:30 PM Crossfit
119 Total Reps
11
Lorrinda
Sturgeon
4:30 PM CrossFit
112 Total Reps
12
Michelle
Hancock
4:30 PM CrossFit
111 Total Reps
35, 45, 50, 55
13
Maryssa
Fairbanks
4:30 PM CrossFit
110 Total Reps
13
Samantha
Sullivan
6:30 PM Crossfit
110 Total Reps
14
Sarah
Armengau
5:00 AM CrossFit
109 Total Reps
35lb over head squat
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