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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Triplets - 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):
29 (14/15)
Workout
Triplets
The main thing that sticks out is primarily the bike, as well as bench press. Both movements take a little longer to transition than deadlifts, so that’s where you can lose a lot of time. So make sure you scale appropriately, that way regardless of weight, you can push that intensity. And who doesn’t love having those 2 buddies?!?
Metcon
Fitness
F: Metcon (Time)
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (95/65)
50/35 Calorie Assault Bike
50 Deadlifts (135/95)
50/35 Calorie Assault Bike
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike
50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike
Open & Performance
OP: Metcon (Time)
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike
50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike
50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 30, 2020
Male Clients
1
Charles
King
8:00 AM CrossFit
21:27
20/20/20/20 (team of 1)
2
Eric
Levy
5:00 AM CrossFit
25:00
25 reps of bench at 135; 2 person
2
James
Reblin
5:30 PM CrossFit
25:00
37 cal last round
2
Private
3:30 PM Crossfit
25:00
2
Matthew
Houde
5:00 AM CrossFit
25:00
W/Travis 517
2
Michael
Bostian
3:30 PM Crossfit
25:00
Finished 3 round of bench with frank and mark.
2
Philip
Johnston
3:30 PM Crossfit
25:00
short 30 cals on last bike round . With Tawn and Maggie
2
Travis
Fagerness
5:00 AM CrossFit
25:00
w/matt, 517
3
David
Smith
4:30 PM CrossFit
25:00
30 DL final round; Ry+Don
3
Don
Bierschbach
4:30 PM CrossFit
25:00
30 deadlifts
3
Frank
Vollmer
3:30 PM Crossfit
25:00
finished 3rd round of bench w /mike & mark
3
John
DeYoung
5:30 PM CrossFit
25:00
95, 115, 135 DL. 55,60,65, bench. 37 cal last round
3
Kyle
Craver
5:00 AM CrossFit
25:00
2 full rds 25 BP
3
Ry
Provencio
4:30 PM CrossFit
25:00
30 deadlifts
Female Clients
1
Kimberly
Shalvay
6:30 PM Crossfit
24:55
Jen B. & Josh
2
Kariann
Stark
4:30 PM CrossFit
25:00
36 last rd bench
2
Michelle
Hancock
4:30 PM CrossFit
25:00
36 last rd bench
2
Nancy
Fairbanks
4:30 PM CrossFit
25:00
36 last rd bench
3
Jennifer
Bury
6:30 PM Crossfit
24:55
Kim and Josh
4
Alyssa
Payne
5:30 PM CrossFit
25:00
65 75 85 bench press 105 135 155 DL all plus 31 cal final bike
4
Courtney
Randall
5:30 PM CrossFit
25:00
4 cal short of finishing w/sara and alyssa scaled bench press
4
Jennifer
Isbell
8:00 AM CrossFit
25:00
13 cal on 5th bike round
4
Kimberly
Johnson
5:00 AM CrossFit
25:00
last set of BP 30 reps with sara and kristen
4
Lorrinda
Sturgeon
4:30 PM CrossFit
25:00
bp 55/65/65 DL 85/105 . got to row before dead lifts
4
Maggie
Cohen
3:30 PM Crossfit
25:00
we had omly last assault bike to go at 26 minutes...lower weights...
4
Nadia
Nunez
8:00 AM CrossFit
25:00
Ended at 5th round of bike, 13 cal
4
Samantha
Vigil
8:00 AM CrossFit
25:00
ended at 5th round of bike, 27 calories 65lb/85lb bench press
4
Tammy
Houde
8:00 AM CrossFit
25:00
Finished 27 cal on 5th round of bike RX Deadlift, 55lbs bench all...
5
Erin
Johnson
5:00 AM CrossFit
48:21
Hotel gym alone
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