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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Crazy Stairs - 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 (8/15)
Workout
Crazy Stairs
This one is DEFINITELY what we'd term a "chipper." "Cindy" is designed to light up your full body, shoulders, midline, and legs, which is going to make the row pretty tough, then those snatches are going to be reaaalll . . . . nice. What that means is, it's imperative that there be a weight on the barbell that allows you to move quickly with it. Not NECESSARILY in sets, but at the very least quick singles. Other than that, dog golly gonnit, this one oughtta be GOOD! Happy Friday!
Metcon
Fitness
F: Metcon (Time)
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (75/55)
1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
Performance
Open
O: Metcon (Time)
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)
1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 23, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
14:50
2
David
Smith
3:30 PM Crossfit
18:10
Cindy @9:28
3
James
Reblin
6:30 PM Crossfit
20:52
95# snatch
4
Lance
Johnson
5:30 PM CrossFit
21:44
5
Javier
Gomez
5:00 AM CrossFit
20:17
Power cleans
6
Eric
Levy
4:30 PM CrossFit
24:37
5 stups
7
Owen
Chandler
5:00 AM CrossFit
29:08
all modified in one way or another
8
Travis
Fagerness
5:00 AM CrossFit
30:55
65lb snatch, 6x5 blue band pull ups
Female Clients
1
Cynthia
Brooks
8:00 AM CrossFit
16:25
9:22 on Cindy Started row at 9:40 finished 12:35. Did snatches in...
2
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
18:33
12:33 Cindy
3
Irish
Coussens
8:00 AM CrossFit
22:50
4
Tammy
Houde
8:00 AM CrossFit
23:39
5
Erin
Johnson
5:00 AM CrossFit
27:38
uughhh
6
Jennifer
Bury
6:30 PM Crossfit
17:38
plate hops 10, sit ups 10, squats, dead lifts
7
Samantha
Sullivan
6:30 PM Crossfit
18:25
6 rounds cindy/ 35 lb barbell
8
Alyssa
Payne
5:30 PM CrossFit
19:20
9
Sarah
Armengau
6:30 PM Crossfit
19:30
8 rounds of Cindy 35lb snatches
10
Heather
Todd
5:30 PM CrossFit
20:35
11
Lora
L Steffen
6:30 PM Crossfit
21:30
5 ring pull ups, 10 push ups, 15 squats x10 35 cal row
12
Courtney
Randall
5:30 PM CrossFit
22:13
ring rows, knee push ups
13
Rylie
Laxton
5:30 PM CrossFit
22:16
Jumping pull ups 65lbs
14
Samantha
Vigil
8:00 AM CrossFit
24:14
Green banded pullups, half the pushups on knees
15
Keri
Enriquez
5:30 PM CrossFit
24:59
6 rounds rx, 4 rounds non rx-girl push ups, #65
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