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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Free Fall - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM 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):
59 (24/35)
Workout
Free Fall
The Kettlebell Swings and Wallballs will be where you'll want to break it up. As much as possible, avoid doing more than 2 sets. Consider splitting it up into 2 sets early to ensure some energy for that final push at the end. You don't want to be dead before you can really push, so play it smart. If needed, bring the wallball weight down to ensure big sets, same with the kettlebell. Pick something you can consistently move through without too much rest.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 cal Row
20 Kettlebell Swings - 53/35
20 Wallballs - 10/9' w 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 17, 2018
Male Clients
1
Alma
Kartchner
9:00 AM Open Gym
4 + 67
2
Colin
Fabry
12 PM CrossFit
4 + 43
3
Nich
Thompson
12 PM CrossFit
4 + 30
That sucked, jen merlot is a cheater. I think she’s on low grade ...
4
Brent
Buenger
9:00 AM Open Gym
4 + 0
4
Daren
Layton
6:00 AM CrossFit
4 + 0
4
Michael
Robinson
8:00 AM CrossFit
4 + 0
5
Josh
Randall
6:30 PM Crossfit
3 + 70
6
Chris
Balsiger
9:00 AM Open Gym
3 + 67
7
Dennis
Florence
5:30 PM CrossFit
3 + 60
8
Benjamin
Green
3:30 PM Crossfit
3 + 58
9
Private
8:00 AM CrossFit
3 + 57
10
Joel
Pierce
6:00 AM CrossFit
3 + 48
11
Aaron
Roberts
8:00 AM CrossFit
3 + 44
12
Michael
Barnacastle
3:30 PM Crossfit
3 + 26
13
Dan
Meyer
6:30 PM Crossfit
3 + 10
13
Jeffrey
Stark
4:30 PM CrossFit
3 + 10
13
Private
3:30 PM Crossfit
3 + 10
14
Santiago
Robles
4:30 PM CrossFit
3 + 0
15
Devon
martinez
5:30 PM CrossFit
2 + 20
16
Tony
Martinez
5:30 PM CrossFit
2 + 0
17
Eric
Johnson
6:00 AM CrossFit
3 + 60
scaled
18
Steve
Beaulieu
9:00 AM Open Gym
3 + 55
400m bike, 35/14#
19
Eric
Levy
4:30 PM CrossFit
3 + 21
44lb kb
20
Curtis
Justesen
4:30 PM CrossFit
3 + 18
44#
Female Clients
1
Jennifer
Schleicher
9:00 AM Open Gym
5 + 10
2
Private
9:00 AM Open Gym
4 + 23
2
Niki
Robinson
8:00 AM CrossFit
4 + 23
3
Rachel
Balsiger
9:00 AM Open Gym
4 + 21
4
Erin
Johnson
6:00 AM CrossFit
4 + 20
5
Allison
Cesare
4:30 PM CrossFit
4 + 13
6
Jenna
Steele
5:30 PM CrossFit
4 + 10
7
Cindy
Layton
9:00 AM Open Gym
4 + 9
8
Irish
Coussens
4:30 PM CrossFit
4 + 1
9
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
4 + 0
20 cal row
9
Maryssa
Fairbanks
1:00 PM Open Gym
4 + 0
9
Megan
Sturgeon
9:00 AM Open Gym
4 + 0
10
Kristen
Long
12 PM CrossFit
3 + 59
11
Jennifer
Justesen
4:30 PM CrossFit
3 + 47
12
Madison
Shepherd
4:30 PM CrossFit
3 + 37
13
Anastacia
Wagner
4:30 PM CrossFit
3 + 15
14
Tara
Ogden
8:00 AM CrossFit
3 + 10
15
Nancy
Fairbanks
6:30 PM Crossfit
3 + 9
16
Kariann
Stark
4:30 PM CrossFit
3 + 0
17
Rachel
Brown
8:00 AM CrossFit
2 + 75
18
Christine
Ralston
8:00 AM CrossFit
4 + 33
100SUJ, SKI, DBPP20#, Air squats
18
Wendi
Eaton
1:00 PM Open Gym
4 + 33
No run 20 cal row 15 BK 25lbs 15 wb 10lbs Still sore from Monday ...
19
Kaitlyn
Fabry
12 PM CrossFit
4 + 10
26# kb
20
Andrea
Fabry
3:30 PM Crossfit
4 + 0
26#
21
Marian
Squires
12 PM CrossFit
3 + 71
22
Abigail
Harris
6:00 AM CrossFit
3 + 28
blue kb
23
Kim
Cardenas
4:30 PM CrossFit
3 + 20
10* ball, pink kb
24
Michelle
Hancock
3:30 PM Crossfit
3 + 10
2#KB
25
Tawn
Johnston
4:30 PM CrossFit
3 + 6
26#KB 200M Skierg 10# WB
26
Courtney
Randall
6:30 PM Crossfit
3 + 0
26 lb kb, 14 lb wb
26
Private
9:00 AM Open Gym
3 + 0
26
Linda
Feehs
3:30 PM Crossfit
3 + 0
row, kbs #26, wb #10, run
26
Marissa
Biggs
3:30 PM Crossfit
3 + 0
27
Jean
Beaulieu
9:00 AM Open Gym
2 + 70
26#/10#
28
Lily
Jackson
5:30 PM CrossFit
2 + 28
35# KB, 10# WB
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