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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Double Dare - 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):
18 (8/10)
Workout
Double Dare
Today, the score is weight used. Which means, if the calorie number is too high or the jumprope number too high, scale accordingly to accomodate for the deadlifts. Our focus is fatiguing our lungs, then testing our technique and recovery for the deadlifts. If the bike/jumprope takes away from that stimulus, don't be afraid to scale it down. Remember, today is what you make it. You can make it as easy or as difficult as desired, whatever feels right. Go get em.
Metcon
Fitness
F: Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
75 Single Unders
5 Deadlifts
*Build in Deadlift Weight*
Open & Performance
OP: Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 26, 2019
Male Clients
1
Philip
Johnston
3:30 PM Crossfit
315 lbs
2:44,2:44,2:53,2:52,3:09
2
Jack
Ferguson
5:00 AM CrossFit
235 lbs
2:43
3
Dan
Meyer
4:30 PM CrossFit
225 lbs
165, 185, 205, 215, 225
4
Matthew
Houde
5:00 AM CrossFit
215 lbs
2:37 slowest
5
Javier
Gomez
5:00 AM CrossFit
205 lbs
6
Travis
Fagerness
5:00 AM CrossFit
185 lbs
135, 145, 155, 165, 185 2:30, 2:40, 2:55, 3:03, 3:27
7
Erik
Enriquez
9:00AM to 12:30PM Open Gy...
298 lbs
Did 1:10 on bike each round since bike at work is old AF and does...
8
Eric
Levy
4:30 PM CrossFit
245 lbs
2:13, 2:35, 2:33, 2:48, 3:24
Female Clients
1
Irish
Coussens
3:30 PM Crossfit
215 lbs
2:30,2:28,2:36,2:38,242
2
Keri
Enriquez
5:30 PM CrossFit
195 lbs
125.145.155.165.195
3
Lily
Jackson
6:30 PM Crossfit
145 lbs
4
Samantha
Sullivan
6:30 PM Crossfit
125 lbs
145 x3
4
Zoe
Shepherd
3:30 PM Crossfit
125 lbs
15cal
5
Emily
Murray
5:30 PM CrossFit
110 lbs
75 SU
6
Fatemma
Soto-Herrera
5:30 PM CrossFit
95 lbs
PR :)
7
Jennifer
Isbell
5:00 AM CrossFit
90 lbs
3:38
8
Nadia
Nunez
8:00 AM CrossFit
85 lbs
1)2:44 2)3:27 3)- 4)3:37 5)3:38 Ski 7 cal Rnd4 -5: 15 cal
9
Kimberly
Anderson
6:30 PM Crossfit
0 lbs
3:30, 3:39, 3:42, 3:55, 3:44 23cal bike, 200m ski
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