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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Runny Nose - 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):
23 (11/12)
Workout
Runny Nose
Hard to notice but yes, there are TWO rounds today, because why the heck not? However, in terms of scaling this workout, you want weights and numbers and distances that allow you to get close to if not completely finishing the workout in under the time cap. So strategize with your team what your weights will be, who's running with what, and what the sets will look like. Strategize well, because this one's gon' hurt real good. Or at least it should. I'm a friggin poet.
Fitness
F: Metcon (Time)
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (135/95)
400 Meter Team Wreck Bag Run (50/35)
75 Bench Press (115/85)
400 Meter Team Wreck Bag Run (50/35)
75 Hang Power Cleans (95/65)
400 Meter Team Wreck Bag Run (50/35)
Open & Performance
OP: Metcon (Time)
Teams of 3
2 Rounds (30 Minute Cap):
75 Back Squats (155/105)
400 Meter Team Wreck Bag Run (50/35)
75 Bench Press (135/95)
400 Meter Team Wreck Bag Run (50/35)
75 Hang Power Cleans (115/85)
400 Meter Team Wreck Bag Run (50/35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 01, 2019
Male Clients
1
David
Smith
4:30 PM CrossFit
30:00
49 @ 2nd round of Bench Davis and Jack
1
Jack
Ferguson
4:30 PM CrossFit
30:00
1
Javier
Gomez
5:00 AM CrossFit
30:00
2rd, 1st Sand wOwen n Travis
1
Keith
Conway
4:30 PM CrossFit
30:00
1+95 rds, 1 run, 90 reps req, team of Eric, Jaidan, and Chris
1
Philip
Johnston
3:30 PM Crossfit
30:00
12 HPCs in second round
2
Davis
Goolsby
4:30 PM CrossFit
30:00
end 50 reps 2nd bp, Rx except 95# bp Jack and Dave
2
Eric
Levy
4:30 PM CrossFit
30:00
2 bench on 2nd round
2
Jaidan
Curfman-Levy
4:30 PM CrossFit
30:00
Got to the very beginning of the second round of Bench Press with...
2
Private
3:30 PM Crossfit
30:00
2
Owen
Chandler
5:00 AM CrossFit
30:00
2 round, 1st Sandbag complete
2
Travis
Fagerness
5:00 AM CrossFit
30:00
finish 1st run second round, right before bench
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
30:00
w/Kim 2nd rd 11 BP
1
Keri
Enriquez
5:30 PM CrossFit
30:00
finished 2nd round of bench, pilar & kimberly
1
Kimberly
Johnson
5:00 AM CrossFit
30:00
w/ erin 2nd rd bench press 11reps
1
Lily
Jackson
6:30 PM Crossfit
30:00
round 2: 30 bench press.
2
Courtney
Randall
6:30 PM Crossfit
30:00
65 lb bs, 55 lb bp, 65 lb hpc 1 round and 75 bs and 200 m
2
Jennifer
Bury
6:30 PM Crossfit
30:00
65 lb bs, 55 lb bp, 65 lb hpc 1 round and 75 bs and 200 m
2
Jennifer
Isbell
5:00 AM CrossFit
30:00
2nd round, 1st run @ 200m
2
Kathy
Goolsby
4:30 PM CrossFit
30:00
end 50 of 2nd bp
2
Kenya
Colon
8:00 AM CrossFit
30:00
finished 2nd round of bench press BS 65lbs, 45lbs bench, 65lbs Cl...
2
Maria
Castro
6:30 PM Crossfit
30:00
65 lb bs, 55 lb bp, 65 lb hpc 1 round and 75 bs and 200 m
2
Samantha
Vigil
8:00 AM CrossFit
30:00
finished 2nd round of bench press BS 65lbs, 45lbs bench, 65lbs Cl...
2
Tammy
Houde
8:00 AM CrossFit
30:00
finished 2nd round of bench press BS 65lbs, 45lbs bench, 65lbs Cl...
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