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Components
Squeaky Wheel
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Squeaky Wheel - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 3:00PM 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):
55 (24/31)
Workout
Squeaky Wheel
At first glance, the push jerks appear to be the place where most time is spent. However, the machine and double-unders will add up quickly. Don't let that hold you back from pushing on the barbell. The weight should be something you could easily do all 10 reps unbroken when fresh. During the AMRAP, try not to split it up more than once. For the double-unders and machine, pick a medium pace from the start, and hold it across the 15 minutes. Try and stay at that 70-80% range.
Metcon
Squeaky Wheel (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike or Rower
10 Push Jerks (165/110)
Double Under Scaling Options:
120 single unders or 1 minute of double under practice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 15, 2018
Male Clients
1
Alma
Kartchner
3:30 PM Crossfit
4 + 81
Ski Erg 185lb
2
Nich
Thompson
9:00AM to 3:00PM Open Gym
4 + 78
3
Colin
Fabry
9:00AM to 3:00PM Open Gym
4 + 66
4
Private
4:30 PM CrossFit
4 + 60
5
Benjamin
Green
5:30 PM CrossFit
3 + 84
6
Chris
Balsiger
3:30 PM Crossfit
3 + 80
7
Dennis
Florence
5:30 PM CrossFit
3 + 62
8
Michael
Robinson
6:00 AM CrossFit
3 + 57
9
Joseph
Stier
3:30 PM Crossfit
3 + 51
10
Dan
Meyer
6:30 PM Crossfit
4 + 75
120 su, 200m run, 115 #'s push jerks
11
Jaidan
Curfman-Levy
5:30 PM CrossFit
4 + 65
Singles
12
Private
3:30 PM Crossfit
4 + 30
13
Philip
Johnston
3:30 PM Crossfit
4 + 18
1st round Rx weight then "F" that!! 135# for rds 2-4. 1 min DUs. ...
14
Jeffrey
Stark
4:30 PM CrossFit
4 + 10
115#
15
Aaron
Roberts
9:00AM to 3:00PM Open Gym
4 + 4
115#
16
Scott
Cnockaert
6:30 PM Crossfit
4 + 1
95#/ Singles/ Run - Recovery WOD
17
Santiago
Robles
4:30 PM CrossFit
4 + 0
120 single unders, 115 lbs push jerk
18
Joel
Pierce
6:00 AM CrossFit
3 + 69
DUs, #95
19
Charles
King
8:00 AM CrossFit
3 + 65
115 jerk / 120 single unders
20
Brian
Kuhn
3:30 PM Crossfit
3 + 60
135#
21
Larry
Barbeau
6:30 PM Crossfit
3 + 20
Scaled like a mo fo
22
Eric
Levy
5:30 PM CrossFit
3 + 11
single unders, 95lb strict press
23
Daren
Layton
6:00 AM CrossFit
3 + 3
135#
24
Josh
Randall
5:30 PM CrossFit
2 + 84
RX weight / DU practice
Female Clients
1
Private
9:00AM to 3:00PM Open Gym
3 + 78
2
Amanda
Nye
3:30 PM Crossfit
3 + 15
Still recovering 😕 but I’m back 🎉
3
Kariann
Stark
3:30 PM Crossfit
4 + 60
75#, singles
4
Jennifer
Bury
5:30 PM CrossFit
4 + 53
65 lbs, row, single unders
5
Irish
Coussens
3:30 PM Crossfit
4 + 45
1 min. DU practice
6
Jennifer
Justesen
3:30 PM Crossfit
4 + 40
1min dub practice, run, 85#
7
Private
5:30 PM CrossFit
4 + 12
8
Samie
Garcia
4:30 PM CrossFit
4 + 0
120 Singles, 55#, rower
9
Courtney
Randall
5:30 PM CrossFit
3 + 130
single unders, 65 lb pj
10
Amanda
Funke
4:30 PM CrossFit
3 + 81
11
Cindy
Layton
9:00AM to 3:00PM Open Gym
3 + 80
75#, DU, Bike
12
Abigail
Harris
6:30 PM Crossfit
3 + 77
65 lb singles
13
Nancy
Fairbanks
4:30 PM CrossFit
3 + 75
#75
14
Keri
Enriquez
6:30 PM Crossfit
3 + 73
75 #, singles
15
Rachel
Balsiger
9:00AM to 3:00PM Open Gym
3 + 70
20 cal / deadlifts
16
Kaitlyn
Fabry
9:00AM to 3:00PM Open Gym
3 + 64
75#
17
Kristen
Long
9:00AM to 3:00PM Open Gym
3 + 52
85# stupid double unders
18
Judy
Meyer
6:30 PM Crossfit
3 + 40
120 single unders, 15 cal row, 35 # push jerks
18
Julia
Johnston
4:30 PM CrossFit
3 + 40
25 air squats for DU 85#
19
Tammy
Houde
8:00 AM CrossFit
3 + 38
55lbs singles and du practice, bike
20
Kim
Cardenas
6:30 PM Crossfit
3 + 30
45# singles, row
21
Debra
Cnockaert
6:30 PM Crossfit
3 + 25
75#, DU 1 minute
22
Tara
Ogden
8:00 AM CrossFit
3 + 2
38-15-10 20-15-10 20-15-10
23
Jennifer
Mercer
8:00 AM CrossFit
3 + 0
Single unders row #20
23
Megan
Sturgeon
9:00AM to 3:00PM Open Gym
3 + 0
95#
24
Heather
Shepherd
3:30 PM Crossfit
2 + 125
120 jump rope singles, 35 lbs push jerks
25
Megan
Barbeau
6:30 PM Crossfit
2 + 80
80# (had to stop early because I dropped the stupid weight on my ...
26
Marian
Squires
8:00 AM CrossFit
2 + 79
1 min double under practice; 75# push jerk
27
Jen
Padilla
5:30 PM CrossFit
2 + 78
65, dbl practice
28
Taylor
Ralston
6:30 PM Crossfit
2 + 65
55# SU
29
Lily
Jackson
6:30 PM Crossfit
2 + 15
1 min of DU practice
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