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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Layup - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:00 PM Open Gym
12 PM CrossFit
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):
25 (7/18)
Workout
Layup
Starting with the classic benchmark "Annie" and then moving into an entire other part of the workout. Which means use those last 2 sets of "Annie" as a transition period, and then attack that last set of 25 on the swings and wallballs. Don't put the kettlebell down, and if you drop the wallball, pick it right back up. Today is, "don't stop moving, and if you do, pick it back up." Today is as quick as you make it, so yes, it will be hard to breathe. That's okay. Push through and finish strong. Easy!
Fitness
F: Metcon (Time)
75-60-45-30-15
Single Unders
50-40-30-20-10:
AbMat Sit-ups
Directly Into...
5-10-15-20-25:
Kettlebell Swings (35/26)
Wallballs (14/10)
Open & Performance
O&P: Metcon (Time)
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into...
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 22, 2019
Male Clients
1
David
Nye
4:30 PM CrossFit
16:30
2
Keith
Conway
8:00 AM CrossFit
17:20
Single Unders
3
Dan
Meyer
5:30 PM CrossFit
17:50
4
Santiago
Robles
4:30 PM CrossFit
20:46
5
Tony
Ortega
5:00 AM CrossFit
24:16
6
Bill
Olson
6:30 PM Crossfit
0:00
6
Jeffrey
Stark
4:30 PM CrossFit
0:00
Female Clients
1
Robin
Newell
4:30 PM CrossFit
13:09
2
Allison
Hervey
5:00 AM CrossFit
13:22
DUs 6:59 Annie PR
3
Anastacia
Wagner
4:30 PM CrossFit
13:33
4
Julia
Johnston
3:30 PM Crossfit
15:00
5
Keri
Enriquez
5:30 PM CrossFit
16:41
6
Michelle
Loftin
9:00AM to 12:00 PM Open G...
17:40
7
Michelle
Hancock
3:30 PM Crossfit
18:05
8
Rachel
Hodges
4:30 PM CrossFit
18:11
9
Jen
Padilla
5:30 PM CrossFit
18:18
10
Tammy
Houde
8:00 AM CrossFit
18:57
11
Abigail
Harris
5:30 PM CrossFit
19:30
12
Courtney
Randall
5:30 PM CrossFit
19:45
13
Heather
Shepherd
4:30 PM CrossFit
21:01
14
Lily
Jackson
6:30 PM Crossfit
21:42
15
Madison
Shepherd
3:30 PM Crossfit
22:00
8:03/14# WB/35 KB
16
Irish
Coussens
3:30 PM Crossfit
17:00
Step Up-AM-Curls-PP on Bench
17
Amanda
Funke
4:30 PM CrossFit
19:16
No more blue kb left had to use pink 18lbs
18
Lorrinda
Sturgeon
4:30 PM CrossFit
20:14
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