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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Slam Dunk - 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 (6/17)
Workout
Slam Dunk
Yay Russian Kettlebell Swings!! Today is all about consistently moving, see just how many rounds you can get. We're actually looking at a considerable amount of rounds today, so take the first few nice and easy then slowly ramp up the intensity. Nice and smooth today folks, happy Thursday! Friday's right around the corner!
Metcon
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Russian Kettlebell Swings (53/35)
3 Rope Climbs
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Russian Kettlebell Swings (70/53)
3 Rope Climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 05, 2019
Male Clients
1
Jack
Ferguson
5:00 AM CrossFit
6 + 20
5 strict pullups
2
Matthew
Houde
5:00 AM CrossFit
6 + 0
X1 rope ea
3
John
Popp
8:00 AM CrossFit
4 + 30
44 kettle bell 3 rope attempts and ring rows
4
Eric
Levy
4:30 PM CrossFit
4 + 26
12 ring rows for rope climbs
5
Owen
Chandler
5:00 AM CrossFit
4 + 10
6
Travis
Fagerness
5:00 AM CrossFit
4 + 1
finished run 5th round 1 rope climb per round
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
6 + 0
1
Kimberly
Johnson
5:00 AM CrossFit
6 + 0
35 lbs, 1 half rope climb practice
2
Kimber
Burger
3:30 PM Crossfit
5 + 42
9 strict press @55# instead of rope climbs.
3
Jennifer
Bury
6:30 PM Crossfit
5 + 17
run, 18lb kb, ring rows (6). PROGRESS
4
Kariann
Stark
4:30 PM CrossFit
5 + 0
1 rope climb 1/2
4
Kimberly
Anderson
6:30 PM Crossfit
5 + 0
seated rope climbs
5
Kathy
Goolsby
4:30 PM CrossFit
4 + 187
25 lb kb neg pullups
6
Michelle
Hancock
4:30 PM CrossFit
4 + 24
1 rope climb
7
Nancy
Fairbanks
4:30 PM CrossFit
4 + 21
1 rope climb each round
7
Tammy
Houde
8:00 AM CrossFit
4 + 21
1 rope climb, 35lbs KB
8
Jennifer
Isbell
5:00 AM CrossFit
4 + 20
pull ups
9
Heather
Shepherd
3:30 PM Crossfit
4 + 17
Rope lowers, 26# kb
10
Courtney
Randall
5:30 PM CrossFit
4 + 16
seated rope climbs, ring rows, 26 lb kb
11
Lora
L Steffen
6:30 PM Crossfit
4 + 15
15 Russian Swings 18 lbs, 3 seated rope climbs, 200 m run
11
Zoe
Shepherd
3:30 PM Crossfit
4 + 15
2 rope climbs, 26lbs
12
Keri
Enriquez
5:30 PM CrossFit
4 + 10
seated rope climbs
13
Anastacia
Wagner
4:30 PM CrossFit
4 + 0
modified rope climb hook and pull
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