Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Take Five - 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):
51 (23/28)
Workout
Take Five
With the buy-in, the first 35/25 calories will take the longest of the 3 AMRAPS. We're looking at somewhere around 3 minutes, 2 minutes, and 1 minute for the bike on each AMRAP respectively. Pushing too hard early inhibits moving and breathing well through the actual work (aka the deadlifts and burpees). Find that steady pace you can easily breathe through, then get to work. For the deadlifts, the weight should be relatively range from relatively light to decently difficult. You should be able to move well with each given weight.
Metcon
PT 1: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
PT 2: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 25/20 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
PT 3: Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 17, 2018
Male Clients
1
Michael
Robinson
6:00 AM CrossFit
2 + 22
2
Private
4:30 PM CrossFit
2 + 18
3
Colin
Fabry
9:00AM to 3:00PM Open Gym
2 + 12
3
Nich
Thompson
9:00AM to 3:00PM Open Gym
2 + 12
4
Dennis
Florence
5:30 PM CrossFit
2 + 9
5
Joseph
Stier
3:30 PM Crossfit
2 + 8
6
Private
3:30 PM Crossfit
2 + 1
7
Josh
Randall
5:30 PM CrossFit
2 + 0
8
Philip
Johnston
4:30 PM CrossFit
1 + 23
9
Chris
Balsiger
3:30 PM Crossfit
1 + 21
10
Bill
Olson
4:30 PM CrossFit
1 + 20
11
Brent
Buenger
8:00 AM CrossFit
1 + 16
12
Erik
Enriquez
3:30 PM Crossfit
1 + 13
13
Larry
Barbeau
6:30 PM Crossfit
1 + 12
14
Dan
Meyer
6:30 PM Crossfit
1 + 6
15
Jeffrey
Stark
4:30 PM CrossFit
1 + 5
15
Santiago
Robles
4:30 PM CrossFit
1 + 5
16
Daren
Layton
6:30 PM Crossfit
2 + 3
165#
17
Cody
Gress
6:30 PM Crossfit
2 + 0
165#; sub 9 pushups 12 squats for burpees
18
Alexander
Zamora
4:30 PM CrossFit
1 + 20
19
Jaidan
Curfman-Levy
5:30 PM CrossFit
1 + 12
20
Joel
Pierce
6:00 AM CrossFit
1 + 9
155
21
Eric
Levy
5:30 PM CrossFit
1 + 5
185
Female Clients
1
Jennifer
Justesen
4:30 PM CrossFit
1 + 14
2
Kaitlyn
Fabry
9:00AM to 3:00PM Open Gym
1 + 13
2
Kariann
Stark
3:30 PM Crossfit
1 + 13
3
Irish
Coussens
3:30 PM Crossfit
1 + 12
4
Crystal
Gress
6:30 PM Crossfit
1 + 11
5
Keri
Enriquez
6:30 PM Crossfit
1 + 8
6
Private
9:00AM to 3:00PM Open Gym
1 + 7
7
Hallie
Thompson
5:30 PM CrossFit
1 + 3
8
Megan
Sturgeon
9:00AM to 3:00PM Open Gym
1 + 1
9
Jen
Padilla
5:30 PM CrossFit
0 + 20
10
Marian
Squires
8:00 AM CrossFit
2 + 4
#95
11
Andrea
Fabry
3:30 PM Crossfit
1 + 16
65
12
Anastacia
Wagner
6:30 PM Crossfit
1 + 12
105
12
Jennifer
Wheeler Bu ...
8:00 AM CrossFit
1 + 12
105
13
Judy
Meyer
6:30 PM Crossfit
1 + 10
65 lbs
14
Ali
Florence
6:00 AM CrossFit
1 + 8
95#
15
Heather
Shepherd
3:30 PM Crossfit
1 + 7
45#, box burpees
16
Karin
Unger
4:30 PM CrossFit
1 + 6
#125
17
Samie
Garcia
5:30 PM CrossFit
1 + 4
85 step over
18
Kim
Cardenas
3:30 PM Crossfit
1 + 0
85#
18
Michelle
Hancock
4:30 PM CrossFit
1 + 0
125
18
Rachel
Brown
8:00 AM CrossFit
1 + 0
125#
18
Tawn
Johnston
4:30 PM CrossFit
1 + 0
125#
19
Amanda
Nye
9:00AM to 3:00PM Open Gym
0 + 42
3min rounds RX
20
Abigail
Harris
6:30 PM Crossfit
0 + 22
115 lb
20
Courtney
Randall
5:30 PM CrossFit
0 + 22
rx weight, step over burpee
21
Jennifer
Mercer
6:00 AM CrossFit
0 + 19
#35
22
Robin
Newell
6:30 PM Crossfit
0 + 18
Loading...
Powered By Wodify