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Components
Pausing Front Squat C ...
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Four Loko - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00 AM 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):
44 (18/26)
Workout
Four Loko
We have done this particular weightlifting portion before, so today's a great chance to see if we can beat our previous score. However, if you'd rather save your energy for the metcon, don't be afraid to just work to a moderately challenging weight for the complex, then really send it on the interval workout to follow. And again, as with any sort of intervals, establish a REPLICABLE time on the first round so you may repeat it on the rounds to follow instead of dying off. Here we go folks!
Weightlifting
Pausing Front Squat Complex (Build to Heavy Complex )
1 Pausing Front Squat
1 Front Squat
3 Second Pause in Bottom of 1st Rep
Metcon
Fitness
F: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
60 Single Unders
7 Front Squats (125/90)
Score is Slowest Round
Performance
P: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (145/100)
Score is Slowest Round
Open
O: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
Score is Slowest Round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 15, 2020
Male Clients
1
Private
3:30 PM Crossfit
1 x 2 @ 255 lbs
2
Brent
Buenger
8:00 AM CrossFit
1 x 2 @ 245 lbs
3
Dan
Blevins
5:00 AM CrossFit
1 x 2 @ 235 lbs
3
Steven
Shulski
5:00 AM CrossFit
1 x 2 @ 235 lbs
4
Josh
Randall
5:30 PM CrossFit
1 x 2 @ 225 lbs
5
Private
3:30 PM Crossfit
1 x 2 @ 215 lbs
5
Lance
Johnson
6:30 PM Crossfit
1 x 2 @ 215 lbs
5
Philip
Johnston
3:30 PM Crossfit
1 x 2 @ 215 lbs
5
Travis
Fagerness
5:00 AM CrossFit
1 x 2 @ 215 lbs
6
Jeffrey
Stark
4:30 PM CrossFit
1 x 2 @ 205 lbs
7
Bill
Olson
5:30 PM CrossFit
1 x 2 @ 185 lbs
7
Dennis
Florence
5:30 PM CrossFit
1 x 2 @ 185 lbs
8
David
Smith
5:30 PM CrossFit
1 x 2 @ 155 lbs
8
Eric
Levy
3:30 PM Crossfit
1 x 2 @ 155 lbs
9
Michael
Bostian
3:30 PM Crossfit
1 x 2 @ 145 lbs
10
Jack
Ferguson
5:00 AM CrossFit
1 x 2 @ 135 lbs
11
Private
3:30 PM Crossfit
1 x 2 @ 115 lbs
12
Andrew
Titche
5:30 PM CrossFit
1 x 2 @ 0 lbs
Female Clients
1
Kimberly
Anderson
6:30 PM Crossfit
1 x 2 @ 185 lbs
2
Alex
Oskian
4:30 PM CrossFit
1 x 2 @ 180 lbs
3
Kariann
Stark
4:30 PM CrossFit
1 x 2 @ 165 lbs
4
Irish
Coussens
3:30 PM Crossfit
1 x 2 @ 155 lbs
5
Megan
Sturgeon
8:00 AM CrossFit
1 x 2 @ 145 lbs
6
Alyssa
Payne
5:30 PM CrossFit
1 x 2 @ 135 lbs
6
Jenna
Steele
5:30 PM CrossFit
1 x 2 @ 135 lbs
6
Keri
Enriquez
5:30 PM CrossFit
1 x 2 @ 135 lbs
7
Ali
Florence
5:30 PM CrossFit
1 x 2 @ 125 lbs
7
Rachel
Balsiger
9:00 AM to 12:30PM Open G...
1 x 2 @ 125 lbs
85-95-105-115-125
7
Sarah
Armengau
4:30 PM CrossFit
1 x 2 @ 125 lbs
8
Kenya
Colon
5:00 AM CrossFit
1 x 2 @ 115 lbs
8
Kristen
Long
4:30 PM CrossFit
1 x 2 @ 115 lbs
8
Michelle
Hancock
4:30 PM CrossFit
1 x 2 @ 115 lbs
9
Erin
Johnson
5:00 AM CrossFit
1 x 2 @ 107 lbs
10
Courtney
Randall
5:30 PM CrossFit
1 x 2 @ 105 lbs
10
Maria
Castro
6:30 PM Crossfit
1 x 2 @ 105 lbs
11
Ashley
Shulski
5:00 AM CrossFit
1 x 2 @ 95 lbs
PR
11
Tammy
Houde
8:00 AM CrossFit
1 x 2 @ 95 lbs
12
Jennifer
Isbell
5:00 AM CrossFit
1 x 2 @ 90 lbs
13
Samantha
Sullivan
6:30 PM Crossfit
1 x 2 @ 85 lbs
14
Heather
Shepherd
3:30 PM Crossfit
1 x 2 @ 75 lbs
14
Lorrinda
Sturgeon
4:30 PM CrossFit
1 x 2 @ 75 lbs
15
Andrea
Fabry
3:30 PM Crossfit
1 x 2 @ 65 lbs
15
Danielle
Kaplan
6:30 PM Crossfit
1 x 2 @ 65 lbs
15
Fatemma
Soto-Herrera
4:30 PM CrossFit
1 x 2 @ 65 lbs
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