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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Down & Out - 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):
53 (24/29)
Workout
Down & Out
With 225 reps total today, the volume is higher than most days. Because of that, scaling accordingly will be important. If need be, reduce reps on any of the three main movements to allow for a higher intensity requiring less rest. Because of the layout of today, there is one place to "rest" and that's the run. That's the place to catch your breath. For the wallballs and pull-ups, try and stick with quick sets and plan out how many seconds your small rest will be. Figure out how you're going to break it up in the beginning, and execute that as best you can.
Metcon
Metcon (Time)
For Time:
21-18-15-12-9:
Wallballs (20/14)
Pull-ups
Calorie Row
200 Meter Run*
*After Each Round. 5 Total Runs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 16, 2018
Male Clients
1
Colin
Fabry
9:00 AM Open Gym
16:56
2
Aaron
Roberts
1:00 PM Open Gym
17:53
All unbroken
3
Nich
Thompson
3:30 PM Crossfit
17:54
A-A-RON is too fast!!
4
Private
4:30 PM CrossFit
18:10
5
Dennis
Florence
5:30 PM CrossFit
18:40
6
Private
3:30 PM Crossfit
19:02
7
Benjamin
Green
5:30 PM CrossFit
19:40
8
Michael
Robinson
6:00 AM CrossFit
19:53
9
Joseph
Stier
6:00 AM CrossFit
20:16
10
Josh
Randall
4:30 PM CrossFit
20:31
11
Daren
Layton
6:00 AM CrossFit
22:04
12
Larry
Barbeau
6:30 PM Crossfit
22:20
13
Brian
Kuhn
3:30 PM Crossfit
22:28
14
Joel
Pierce
6:00 AM CrossFit
22:30
15
Scott
Cnockaert
6:30 PM Crossfit
25:52
16
Santiago
Robles
4:30 PM CrossFit
26:16
17
Charles
King
8:00 AM CrossFit
26:25
18
Dan
Meyer
6:30 PM Crossfit
27:02
19
Brent
Buenger
9:00 AM Open Gym
20:15
Ring Rows
20
Cody
Gress
6:30 PM Crossfit
23:49
70lb Goblet Sqts; Hand-Release Push-Ups; Bike
21
Michael
Barnacastle
3:30 PM Crossfit
24:01
9 rep pull ups all 5 sets
22
Jaidan
Curfman-Levy
4:30 PM CrossFit
25:22
23
Philip
Johnston
3:30 PM Crossfit
25:49
Green band PUs
24
Eric
Levy
4:30 PM CrossFit
28:29
banded p/u, 14lb wall ball
Female Clients
1
Megan
Sturgeon
9:00 AM Open Gym
23:04
2
Tara
Ogden
8:00 AM CrossFit
23:56
3
Kristen
Long
12 PM CrossFit
27:03
4
Megan
Barbeau
6:30 PM Crossfit
27:14
5
Cindy
Layton
8:00 AM CrossFit
28:35
6
Michelle
Hancock
4:30 PM CrossFit
28:37
7
Rachel
Brown
5:30 PM CrossFit
31:35
8
Rachel
Balsiger
9:00 AM Open Gym
19:52
ring rows
9
Kaitlyn
Fabry
9:00 AM Open Gym
21:14
9 pull ups each round
10
Karin
Unger
5:30 PM CrossFit
23:58
#14 WB,RR, row
11
Amanda
Funke
5:30 PM CrossFit
24:13
12
Hallie
Thompson
5:30 PM CrossFit
24:15
Ring rows
13
Ali
Florence
9:00 AM Open Gym
24:55
9 pull-ups per round
13
Heather
Shepherd
4:30 PM CrossFit
24:55
18-15-12-9-6, 10#, rings, 100 meter run
14
Marian
Squires
12 PM CrossFit
25:09
ring rows
15
Private
3:30 PM Crossfit
25:14
16
Abigail
Harris
8:00 AM CrossFit
25:21
rings, 10 lb wallball
17
Jennifer
Bury
4:30 PM CrossFit
25:28
10lb Wallball, ring pulls, row, run
18
Andrea
Fabry
12 PM CrossFit
26:19
9 PU per round
19
Nancy
Fairbanks
4:30 PM CrossFit
26:26
Ring Rows
20
Lily
Jackson
6:30 PM Crossfit
26:34
21
Irish
Coussens
3:30 PM Crossfit
26:38
14PU 1st RD. RR
22
Madison
Shepherd
3:30 PM Crossfit
27:27
9 PU/ RX rest
23
Tawn
Johnston
3:30 PM Crossfit
28:24
situps = wall balls 1000M run in the end
24
Crystal
Gress
6:30 PM Crossfit
28:32
double cal row - no run RX all else
25
Tammy
Houde
8:00 AM CrossFit
29:15
10lb wall ball and Jumping PU’S
26
Judy
Meyer
6:30 PM Crossfit
29:20
10# WB, jumping pullups, bike
27
Keri
Enriquez
5:30 PM CrossFit
30:20
green band
28
Jennifer
Mercer
6:30 PM Crossfit
34:33
#10 wb jumping pull up bike
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