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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Rear End - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM 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):
33 (8/25)
Workout
Rear End
The last two movements will "matter" more than the first two movements. The jumprope and air squats are there to be an annoyance of sorts, while the bike and push jerks are there to challenge you under fatigue. The key then is pacing those first two movements so they are just that: annoyances. The moment they become roadblocks is when we limit our capacity with the more difficult and challenging movements. So pace the first two movements, and challenge yourself with the last two. Make it a good one today.
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
90 Single Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (95/65)
Performance
P: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (115/80)
Open
O: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 03, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
3 + 148
2
Brent
Buenger
8:00 AM CrossFit
3 + 135
3
David
Nye
6:30 PM Crossfit
3 + 121
4
Philip
Johnston
3:30 PM Crossfit
3 + 24
5
Joel
Pierce
5:00 AM CrossFit
3 + 15
6
Dan
Meyer
5:30 PM CrossFit
3 + 0
7
Marcell “M ...
Lopez
6:30 PM Crossfit
2 + 162
90 singles
8
Brian
Kuhn
3:30 PM Crossfit
2 + 130
95# du's
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
3 + 124
2
Keri
Enriquez
5:30 PM CrossFit
3 + 97
3
Madison
Shepherd
3:30 PM Crossfit
3 + 48
4
Nancy
Fairbanks
6:30 PM Crossfit
3 + 25
Dbl Unders
5
Michelle
Hancock
4:30 PM CrossFit
2 + 155
6
Dede
Johnson
5:00 AM CrossFit
2 + 148
7
Rachel
Brown
8:00 AM CrossFit
2 + 144
7
Samantha
Vigil
8:00 AM CrossFit
2 + 144
8
Amanda
Funke
3:30 PM Crossfit
2 + 142
9
Kimberly
Shalvay
6:30 PM Crossfit
2 + 113
10
Debra
Cnockaert
6:30 PM Crossfit
2 + 96
At home
11
Anastacia
Wagner
6:30 PM Crossfit
2 + 38
dubs 30 prr round
12
Jennifer
Isbell
6:30 PM Crossfit
5 + 1
ground rope climbs
13
Emily
Robinson
5:30 PM CrossFit
3 + 114
35lb barbell
13
Irish
Coussens
3:30 PM Crossfit
3 + 114
Step Up 65#
14
Courtney
Randall
5:30 PM CrossFit
3 + 57
45 lb
14
Tawn
Johnston
3:30 PM Crossfit
3 + 57
60 calf raises 55# Box squats Rower
15
Michelle
Loftin
8:00 AM CrossFit
3 + 56
#35 push jerks
16
Melissa
Castaneda
6:30 PM Crossfit
3 + 0
90 single unders
17
Lorrinda
Sturgeon
4:30 PM CrossFit
2 + 159
singles 45# PJ
18
Rachel
Hodges
6:30 PM Crossfit
2 + 120
35#
19
Jen
Padilla
5:30 PM CrossFit
2 + 116
55lb
20
Zoe
Shepherd
3:30 PM Crossfit
2 + 105
35#
21
Jennifer
Isbell
5:00 AM CrossFit
2 + 0
55 lb bar
21
Judy
Meyer
5:30 PM CrossFit
2 + 0
40 lbs
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