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Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Cover Girl - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 3:00PM 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):
34 (16/18)
Workout
Cover Girl
Today is all about the benchmark. Your score is how many rounds of "Cindy" you get, which means that 5 round buy-in is going to be important to pace. Pushing too hard on the buy-in means going too slow on "Cindy". Not pushing hard enough means not getting enough time to work on the pullups, pushups, and squats. For pacing purposes, the overhead squats should be done unbroken all 5 rounds and the runs should be done methodically. You shouldn't be too tired coming in to those overhead squats. Pace those 5 rounds, and then move quickly on "Cindy". Find your breath on those runs. If only it were as easy as it sounded . . .
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds "Cindy"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 09, 2018
Male Clients
1
Nich
Thompson
9:00AM to 3:00PM Open Gym
9 + 18
7:49 on buy in
2
Colin
Fabry
9:00AM to 3:00PM Open Gym
9 + 17
7:48 on Buy-In
3
Dennis
Florence
5:30 PM CrossFit
9 + 15
4
Private
3:30 PM Crossfit
9 + 11
5
Joseph
Stier
3:30 PM Crossfit
7 + 10
6
Josh
Randall
5:30 PM CrossFit
6 + 6
7
Bill
Olson
6:30 PM Crossfit
6 + 2
8
Brian
Kuhn
3:30 PM Crossfit
5 + 12
9
Dan
Meyer
5:30 PM CrossFit
3 + 25
10
Private
9:00AM to 3:00PM Open Gym
7 + 11
11
Joel
Pierce
6:00 AM CrossFit
6 + 17
80# OS
12
Daren
Layton
6:30 PM Crossfit
6 + 10
85# OHS
13
John
Wilson
4:30 PM CrossFit
4 + 18
75
14
Eric
Levy
5:30 PM CrossFit
4 + 3
75lbs, banded p/u
15
Santiago
Robles
4:30 PM CrossFit
3 + 14
75lbs OHS
16
Tony
Ortega
9:00AM to 3:00PM Open Gym
3 + 5
Female Clients
1
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
8 + 13
2
Tara
Ogden
8:00 AM CrossFit
8 + 9
3
Danna
Pinnix
9:00AM to 3:00PM Open Gym
7 + 15
4
Jenna
Steele
5:30 PM CrossFit
6 + 3
5
Cindy
Layton
8:00 AM CrossFit
5 + 5
6
Irish
Coussens
8:00 AM CrossFit
3 + 5
F*%k Back
7
Jennifer
Justesen
5:30 PM CrossFit
3 + 1
8
Erin
Johnson
6:00 AM CrossFit
7 + 15
rr
9
Andrea
Fabry
3:30 PM Crossfit
7 + 8
3-7-10 for cindy 35# OHS
10
Abigail
Harris
5:30 PM CrossFit
6 + 2
55 lbs oh squat
11
Amanda
Funke
3:30 PM Crossfit
5 + 25
#55
12
Kaitlyn
Fabry
5:30 PM CrossFit
4 + 15
55# 7:41
13
Jennifer
Bury
4:30 PM CrossFit
4 + 7
35 lbs
14
Keri
Enriquez
5:30 PM CrossFit
3 + 18
girl push up, ring rows
15
Samantha
Vigil
8:00 AM CrossFit
3 + 14
35# Overhead Squat, Jumping pullup
16
Michelle
Hancock
8:00 AM CrossFit
3 + 12
55#
17
Tammy
Houde
8:00 AM CrossFit
3 + 11
35lbs OHS Buy-in, JP's, Knee PU's, Air Squats
18
Courtney
Randall
5:30 PM CrossFit
2 + 21
35 lb overhead squats
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