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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Wreck Trek - 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):
29 (10/19)
Workout
Wreck Trek
Intervals today, but a very different kind. What we are now focused on is maintaining the ability to control the time spent on each movement. If done correctly, the runs are all within a few seconds of each other, and the toes to bar and wallballs are similar in time domains. If the time domains are similar or very close, getting the work done quickly and repeating it will be easier. So control your pace, nice and easy, let's get them intervals.
Metcon
Performance & Fitness
PF: Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (20/14)
200 Meter Run
Score is slowest of 3 rounds
Open
O: Metcon (Time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (30/20)
200 Meter Run
Score is slowest of 3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 15, 2019
Male Clients
1
David
Smith
4:30 PM CrossFit
4:39
24# WB; R1 4:29; R2 4:34; R3 4:39
2
Matthew
Houde
5:00 AM CrossFit
4:43
4:32/4:37/4:43
3
Javier
Gomez
9:00AM to 12:30PM Open Gy...
5:26
4:52, 5:02, 5:26
4
Lance
Johnson
6:30 PM Crossfit
5:39
5
Eric
Standage
3:30 PM Crossfit
6:10
5:23, 5:56, 6:10
6
Eric
Levy
4:30 PM CrossFit
6:46
5:34, 5:40. 6:46
7
Mike
Turtur
5:00 AM CrossFit
6:55
8
Owen
Chandler
5:00 AM CrossFit
6:06
knees and 16lb
9
Philip
Johnston
3:30 PM Crossfit
6:35
10
John
Popp
3:30 PM Crossfit
6:45
knees to chest
Female Clients
1
Irish
Coussens
3:30 PM Crossfit
6:10
5:55-5:57
2
Michelle
Hancock
4:30 PM CrossFit
7:06
3
Cynthia
Brooks
8:00 AM CrossFit
4:27
4:25/4:20/4:27 Twisted ankle did 400 meter airdyne 15 ttb 20 ghd ...
4
Kenya
Colon
5:00 AM CrossFit
5:05
14 lb wball
5
Erin
Johnson
5:00 AM CrossFit
5:10
4:54, 4:58, 5:10 8 T2B
6
Nancy
Fairbanks
3:30 PM Crossfit
5:30
7
Tammy
Houde
8:00 AM CrossFit
5:38
5:38, 5:29, 5:34 leg raises, 10lb wb
8
Samantha
Vigil
8:00 AM CrossFit
5:45
straight leg raises 5:45; 5:28; 5:24
9
Pilar
Martinez
5:30 PM CrossFit
5:46
10
Ali
Newell
6:30 PM Crossfit
5:49
10#mb
11
Jennifer
Bury
6:30 PM Crossfit
6:04
5:50, 5:47 Leg pull ups, no weight carry, 10lb wall ball squat, h...
12
Keri
Enriquez
6:30 PM Crossfit
6:10
5:43, 5:57, 6:10 knee raises
13
Lora
L Steffen
6:30 PM Crossfit
6:18
100m runs, toes to post, 10# wall balls
14
Fatemma
Soto-Herrera
5:00 AM CrossFit
6:26
15
Alyssa
Payne
5:30 PM CrossFit
6:30
5:20 5:40
16
Anastacia
Wagner
6:30 PM Crossfit
6:32
17
Jennifer
Isbell
5:00 AM CrossFit
6:56
18
Heather
Todd
3:30 PM Crossfit
7:56
19
Courtney
Randall
5:30 PM CrossFit
9:48
knee ups
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