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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Rush Hour - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM 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):
47 (19/28)
Workout
Rush Hour
Push the bike. If you push hard on the bike, getting through the burpees and snatches can be doable under that level of fatigue. It's gonna hurt, but it's possible. Because of the way fatigue sets in, continuously moving is the best way to clear said fatigue. That being said, the weight for the snatches should be something you could do unbroken if you were fresh, so scale accordingly. Today's score is the slowest round, so feel it out the first round, then try and make that first round the slowest.
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike or Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
Score is slowest round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 13, 2018
Male Clients
1
Private
3:30 PM Crossfit
2:14
2
Nich
Thompson
9:00 AM Open Gym
2:51
Squat Snatches and bar facing burpees 2:51,2:51,2:41,2:42,2:41
3
Colin
Fabry
9:00 AM Open Gym
3:04
Squat Snatches and Bar-Facing 2:45-2:55-3:04-2:49-2:57
4
Benjamin
Green
3:30 PM Crossfit
3:21
5
Jeremiah
Parvin
8:00 AM CrossFit
2:04
RX w/Bar Facing 2.04,2.04,2.01,2.03,2.03
6
Santiago
Robles
4:30 PM CrossFit
2:14
95lbs
7
Dan
Meyer
6:30 PM Crossfit
2:23
75# - 2:05, 2:14, 2:15, 2:23, 2:19
8
Private
3:30 PM Crossfit
2:40
9
Eric
Levy
6:30 PM Crossfit
2:45
75lbs; 2:26, 2:33, 2:30, 2:45, 2:18
10
Charles
King
8:00 AM CrossFit
2:47
2.16, 2.16, 2.24, 2.47, 2.41 (sloppy burpees)
11
Josh
Randall
6:30 PM Crossfit
2:50
115# 2:31,2:34,2:48,2:50,2:47
12
Bill
Olson
6:30 PM Crossfit
2:56
#115 2:30-2:42-2:56-2:56-2:55
12
Dennis
Florence
5:30 PM CrossFit
2:56
@125 2.24, 2.33, 2.41, 2.56, 2.51
13
Scott
Jackson
6:30 PM Crossfit
2:57
95
14
Philip
Johnston
3:30 PM Crossfit
2:58
115#
15
Eric
Johnson
6:00 AM CrossFit
3:15
mod hang cleans 65lbs
16
Brent
Buenger
9:00 AM Open Gym
3:38
17
Charles
Sturgeon
5:30 PM CrossFit
3:41
#115
18
Daren
Layton
6:00 AM CrossFit
3:50
120# - 2:47, 3:24, 3:11, 3:50, 3:47
Female Clients
1
Jennifer
Schleicher
9:00 AM Open Gym
2:44
Bar facing burpees 1:55, 2:14, 2:27, 2:37, 2:44
2
Rachel
Balsiger
9:00 AM Open Gym
2:00
9/9/6 / 55# / 2:00 - 1:53 - 1:46 - 1:48 - 1:43
3
Tawn
Johnston
3:30 PM Crossfit
2:26
35# bar scaled burpees
4
Michelle
Loftin
9:00 AM Open Gym
2:32
2:17,2:19,2:32,2:27,2:25..Bike, #35 snatches, 25 su
5
Kaitlyn
Fabry
9:00 AM Open Gym
2:35
65#: 2:32-2:33-2:33-2:35-2:28
6
Cindy
Layton
8:00 AM CrossFit
2:36
65#, 2:34/2:35/2:35/2:36/2:34
7
Marian
Squires
4:30 PM CrossFit
2:38
#55
8
Private
3:30 PM Crossfit
2:44
9
Judy
Meyer
6:30 PM Crossfit
2:54
35# - 2:25, 2:54, 2:43, 2:51, 2:45
10
Samie
Garcia
4:30 PM CrossFit
2:58
45#; step overs
11
Debra
Cnockaert
6:30 PM Crossfit
3:00
2:34, 2:51, 3:00, 2:59, 2:48 ...65#
12
Kristen
Long
12 PM CrossFit
3:01
65#
13
Tara
Ogden
8:00 AM CrossFit
3:06
row 80lbs ?-2:27-2:19-2:19-3:06
14
Lily
Jackson
6:30 PM Crossfit
3:10
7-6-7
14
Tammy
Houde
8:00 AM CrossFit
3:10
35lbs,rx burpees, 10 cal for 4 rounds, 12 cal 1 round 2:58, 2:47,...
15
Abigail
Harris
8:00 AM CrossFit
3:11
10 calories...40 lbs
16
Andrea
Fabry
12 PM CrossFit
3:12
45#
17
Jenna
Steele
5:30 PM CrossFit
3:16
#75 / 2:50, 2:55, 3:00, 3:16, 3:09
18
Courtney
Randall
6:30 PM Crossfit
3:17
2:44,3:17,3:15,3:13,3:09 55 lb snatches
19
Samantha
Vigil
8:00 AM CrossFit
3:20
35#
20
Rachel
Brown
5:30 PM CrossFit
3:30
65# 2:46/3:29/3:29/3:26/3:30 6 burpees 3-5 rds
21
Kim
Cardenas
3:30 PM Crossfit
3:37
row, step overs, 35#
22
Keri
Enriquez
3:30 PM Crossfit
3:38
70 lbs
23
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
3:39
65# snatch 15 cal bike 3:39/3:17/3:09/3/2:59
24
Megan
Sturgeon
9:00 AM Open Gym
3:41
75#
25
Michelle
Hancock
4:30 PM CrossFit
3:48
55#
26
Private
9:00 AM Open Gym
3:55
27
Julia
Johnston
3:30 PM Crossfit
3:56
70#
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