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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Ab-sured - 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):
45 (24/21)
Workout
Ab-sured
The goal is to preserve SOME rest between rounds, but as you might notice just from the rep scheme itself, there isn't much. So scale accordingly to allow for maybe 30 seconds to a minute of rest, but make it challenging regardless. And who doesn't love strict press???
Metcon
Open - Performance - Fitness
Metcon (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight*
Score is Heaviest Set of 6 UNBROKEN Strict Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 23, 2020
Male Clients
1
Christopher
Harriman
4:30 PM CrossFit
155 lbs
2
Brent
Buenger
8:00 AM CrossFit
135 lbs
3
Bill
Olson
5:30 PM CrossFit
125 lbs
4
Josh
Randall
6:30 PM Crossfit
115 lbs
5
Dennis
Florence
8:00 AM CrossFit
105 lbs
5
Matthew
Houde
5:00 AM CrossFit
105 lbs
6
Travis
Fagerness
5:00 AM CrossFit
100 lbs
7
Private
3:30 PM Crossfit
95 lbs
7
Erik
Enriquez
5:30 PM CrossFit
95 lbs
7
Jack
Ferguson
5:00 AM CrossFit
95 lbs
7
Steven
Shulski
5:00 AM CrossFit
95 lbs
8
James
Reblin
8:00 AM CrossFit
85 lbs
9
Michael
Bostian
3:30 PM Crossfit
75 lbs
10
Private
3:30 PM Crossfit
115 lbs
11
Philip
Johnston
3:30 PM Crossfit
105 lbs
12
Charles
King
8:00 AM CrossFit
100 lbs
13
Kyle
Craver
5:00 AM CrossFit
90 lbs
14
Ry
Provencio
3:30 PM Crossfit
80 lbs
15
Andrew
Titche
5:30 PM CrossFit
75 lbs
140, scales bike to 14 cal
15
Don
Bierschbach
4:30 PM CrossFit
75 lbs
15
Don
Bierschbach
4:30 PM CrossFit
75 lbs
15
Frank
Vollmer
3:30 PM Crossfit
75 lbs
1 min bike
16
John
DeYoung
5:30 PM CrossFit
45 lbs
20,20,12,10,10 bike. 20,20,12,10,10 sit up
17
Eric
Levy
5:00 AM CrossFit
0 lbs
20lb dbs 5 reps
Female Clients
1
Alex
Oskian
4:30 PM CrossFit
95 lbs
2
Alyssa
Payne
5:30 PM CrossFit
70 lbs
55, 65, 70, 70, 70, 70
3
Erin
Johnson
5:00 AM CrossFit
65 lbs
3
Irish
Coussens
3:30 PM Crossfit
65 lbs
3
Kimberly
Anderson
6:30 PM Crossfit
65 lbs
4
Ali
Florence
8:00 AM CrossFit
55 lbs
45-45-55-55-55(4)-55
4
Courtney
Randall
4:30 PM CrossFit
55 lbs
35-40-45-50-55-50
4
Kristen
Long
3:30 PM Crossfit
55 lbs
55# all 6 rounds
5
Sara
Coronado
6:30 PM Crossfit
50 lbs
5
Tammy
Houde
8:00 AM CrossFit
50 lbs
35,35,45,45,50,50
6
Maria
Castro
6:30 PM Crossfit
45 lbs
7
Heather
Shepherd
3:30 PM Crossfit
35 lbs
8
Amanda
Funke
3:30 PM Crossfit
55 lbs
Ski
8
Anastacia
Wagner
5:30 PM CrossFit
55 lbs
35-40-45-50-55-55 10 cal bike
8
Jennifer
Isbell
5:00 AM CrossFit
55 lbs
8
Michelle
Hancock
4:30 PM CrossFit
55 lbs
10 cal bike
9
Tawn
Johnston
3:30 PM Crossfit
45 lbs
20 bench sit ups 9 cal ski erg
10
Angela
Soyring
8:00 AM CrossFit
40 lbs
11
Alexis
Shulski
3:30 PM Crossfit
20 lbs
20 ab mat sit ups 1 min rower
11
Kimberly
Johnson
5:00 AM CrossFit
20 lbs
dumbbells
11
Maggie
Cohen
3:30 PM Crossfit
20 lbs
ab mat 24 20 18 18 20 row 9 calories
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