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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Halftime - 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):
20 (7/13)
Workout
Halftime
Looking at it at face value, there are as many reps in the 20-10 as there are in the first 30. So take that first 30 reps nice and easy knowing that is the biggest set you'll have to do. Today the goal is to manage heart rate so transitions can be smooth and collected, rather than immediately reverting to resting too much between sets. Force yourself to breath big, stay calm and collected, and save some energy for the end. Nice and easy.
Metcon
Fitness
F: Metcon (Time)
30-20-10:
Dumbell Power Snatch (35/20)
Wallballs (14/10)
Directly Into...
10-20-30:
Burpees
Calorie Row
Women: 9-15-21 Calories
Open & Performance
OP: Metcon (Time)
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into...
10-20-30:
Burpees
Calorie Row
Women: 9-15-21 Calories
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 28, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
16:35
2
Eric
Standage
4:30 PM CrossFit
18:16
3
Jack
Ferguson
5:00 AM CrossFit
20:05
20 lb wall ball
4
Javier
Gomez
5:00 AM CrossFit
17:42
5
Eric
Levy
4:30 PM CrossFit
19:53
25lbs, 14lb wb
6
Travis
Fagerness
5:00 AM CrossFit
21:09
Didn't stand up jump on burpees, some burpees also dropped to kne...
7
John
Popp
8:00 AM CrossFit
24:19
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
14:20
2
Kimberly
Johnson
6:30 PM Crossfit
15:40
25lbs
3
Tammy
Houde
8:00 AM CrossFit
17:42
4
Alyssa
Payne
5:30 PM CrossFit
17:45
25lbs dumbell snatch
5
Courtney
Randall
5:30 PM CrossFit
21:35
6
Lora
L Steffen
6:30 PM Crossfit
15:00
30-20-10 dumbell power snatches 10lbs, wallballs 10lbs, 5-10-15 b...
7
Samantha
Sullivan
6:30 PM Crossfit
16:48
Squats/DB Deadlifts Lunges/Row
8
Jennifer
Bury
6:30 PM Crossfit
16:50
25lb db sqts, 10 wb sqts, lunges, bike no arms. did 21 cal extra.
9
Amanda
Funke
3:30 PM Crossfit
19:49
#30 db deadlift. Elbow issues
10
Heather
Shepherd
3:30 PM Crossfit
20:12
20# DB, 10#WB, modified burpeees
11
Sarah
Armengau
5:00 AM CrossFit
20:45
15lb dumbbell modify burpee half way through
12
Fatemma
Soto-Herrera
5:30 PM CrossFit
23:15
13
Samantha
Vigil
8:00 AM CrossFit
0:00
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