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Components
Metcon
Rugrats
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Rugrats - 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):
28 (7/21)
Workout
Rugrats
For those of you who don't remember, this is a repeat workout from December 5th of last year. For those who DO remember this workout, you'll remember just how easy it is to go too hot and not get a chance to recover. Remember: don't be afraid to scale. It is far better to get the prescribed stimulus from a workout than achieved the prescribed weight. Whether that's bike calories or dumbbell weights or overall reps, don't be afraid to cut it down. Other than that, this one is just FANTASTIC, so HAPPY MONDAY!!!
Metcon
Fitness
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (35's/20's)
15/12 Calorie Assault Bike
Score is Slowest Round
Open & Performance
Rugrats (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike
Score is Slowest Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 07, 2019
Male Clients
1
David
Smith
4:30 PM CrossFit
2:51
2:00;2:07;2:21;2:41;2:51
2
Lance
Johnson
6:30 PM Crossfit
3:22
3
Matthew
Houde
8:00 AM CrossFit
3:23
2:12,2:35,2:58,3:23,3:22
4
Jeffrey
Stark
3:30 PM Crossfit
3:35
5
Dan
Meyer
4:30 PM CrossFit
3:23
3:23, 3:09, 3:15, 3:08, 3:11 - 7 burpee box jumps, 12 DB Front Sq...
6
Travis
Fagerness
5:00 AM CrossFit
3:52
20# 2:46, 3:03, 3:20, 3:40, 3:52
7
Javier
Gomez
5:00 AM CrossFit
4:00
3:23(35#), 20#-DNF,DNF,DNF,4:00
Female Clients
1
Sarah
Collins
5:30 PM CrossFit
2:56
ate shit on box jump :(
2
Erin
Johnson
5:00 AM CrossFit
3:10
2:43, 2:52, 2:55, 3:04, 3:10
3
Cynthia
Brooks
8:00 AM CrossFit
3:20
2:58 3:13 3:15 3:20 3:05 did 35#s the first two then switched to ...
4
Nancy
Fairbanks
4:30 PM CrossFit
3:30
5
Tammy
Houde
8:00 AM CrossFit
3:41
2:54, 3:06, 3:26, 3:41, 3:26
6
Alyssa
Payne
5:30 PM CrossFit
3:50
7
Kimberly
Anderson
6:30 PM Crossfit
1:50
1:50, 1:48, 1:46, 1:45, 1:35 12PU, 14 bicep curls #15, 12cal bike
8
Lorrinda
Sturgeon
4:30 PM CrossFit
2:50
5 burpee step up 12# sq 12 cal row
9
Lily
Jackson
6:30 PM Crossfit
3:01
10
Kariann
Stark
3:30 PM Crossfit
3:05
8 cal bike, step over
11
Courtney
Randall
5:30 PM CrossFit
3:15
7 burpees, 10 dumbell, 8 cal 2;52,3;00,3;10,3;15,2;52
12
Rylie
Laxton
8:00 AM CrossFit
3:16
13
Heather
Shepherd
3:30 PM Crossfit
3:20
14
Andrea
Fabry
3:30 PM Crossfit
3:21
S O . 12 - - 2:41, 2:51, 3:05, 3:13, 3:21
15
Niki
Biega
8:00 AM CrossFit
3:24
2:24, 2:48, 3:15, 3:22, 3:24
16
Sarah
Armengau
5:00 AM CrossFit
3:52
10lb dumbbells; scaled reps
17
Anna
Brimmer
9:00AM to 12:30PM Open Gy...
3:53
18
Kathy
Goolsby
3:30 PM Crossfit
3:54
19
Zoe
Shepherd
3:30 PM Crossfit
4:00
11 cal left
20
Jennifer
Bury
6:30 PM Crossfit
4:50
showed up!!
21
Keri
Enriquez
5:30 PM CrossFit
0:00
crossfit fail!
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