Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Vader
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Vader - 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):
15 (6/9)
Workout
Vader
A repeat from December 21st, 2018. This workout is designed to be very painful. Essentially, you haven't done burpees until you've done them 15 times over a rower . . . after rowing, wallballs, and dumbbell snatches . . . 3 times. So yes, it is very difficult. The biggest thing to think about is approaching this workout with as positive a mindset as you can. The more negative, the more likely to take unnecessary breaks. So stay confident, stay strong, and make it burn. Lezz get it.
Fitness
F: Metcon (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (14/10)
18 Alternating Dumbbell Snatches (35/20)
15 Lateral Burpees over Rower
Open & Performance
Vader (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 19, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
15:15
2
James
Reblin
6:30 PM Crossfit
16:12
vader
3
Javier
Gomez
5:00 AM CrossFit
17:00
4
Private
3:30 PM Crossfit
21:29
5
Dan
Meyer
4:30 PM CrossFit
23:17
6
Josh
Randall
6:30 PM Crossfit
16:46
Russian KB for snatches
Female Clients
1
Anastacia
Wagner
9:00AM to 12:30PM Open Gy...
15:58
2
Kariann
Stark
4:30 PM CrossFit
16:28
3
Tammy
Houde
8:00 AM CrossFit
17:25
4
Michelle
Loftin
8:00 AM CrossFit
17:44
5
Keri
Enriquez
4:30 PM CrossFit
19:30
14 lbs wb, 20 lb db
6
Courtney
Randall
6:30 PM Crossfit
19:52
7
Madison
Shepherd
3:30 PM Crossfit
14:42
box burpee/RX rest
8
Emily
Robinson
4:30 PM CrossFit
15:00
burpee with paralettes
9
Samantha
Vigil
8:00 AM CrossFit
17:50
1st round regular burpees then step overs.
Loading...
Powered By Wodify