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Components
Metcon
Ecod
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Ecod - 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):
21 (9/12)
Workout
Ecod
Spell "Ecod" backwards and what do you get? "Doce" is a workout we did on April 2nd, but now we're working backwards for this workout. That being said, hopefully it will be easier to improve upon "Doce's" score because you get to end on a row. So power through those first burpees, stay consistent through the cleans, and finish strong on the row. Good news is, weight goes down! Yay!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55
Open & Performance
Ecod (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 01, 2019
Male Clients
1
David
Smith
4:30 PM CrossFit
168 Total Reps
2
Matthew
Houde
5:00 AM CrossFit
159 Total Reps
3
Christopher
Harriman
4:30 PM CrossFit
151 Total Reps
55+49+47
4
Jack
Ferguson
5:00 AM CrossFit
147 Total Reps
5
Travis
Fagerness
5:00 AM CrossFit
122 Total Reps
6
Dan
Meyer
4:30 PM CrossFit
109 Total Reps
7
Eric
Standage
5:30 PM CrossFit
102 Total Reps
8
Kyle
Craver
5:00 AM CrossFit
123 Total Reps
125lbs, 115lbs, 95lbs
9
John
Popp
8:00 AM CrossFit
96 Total Reps
Female Clients
1
Cynthia
Brooks
8:00 AM CrossFit
149 Total Reps
2
Erin
Johnson
5:00 AM CrossFit
143 Total Reps
3
Tammy
Houde
8:00 AM CrossFit
122 Total Reps
4
Ali
Florence
5:00 AM CrossFit
119 Total Reps
box facing
5
Alyssa
Payne
5:30 PM CrossFit
109 Total Reps
6
Sarah
Collins
4:30 PM CrossFit
133 Total Reps
45 lbs
7
Anastacia
Wagner
5:00 AM CrossFit
124 Total Reps
fell of the stupid box!!!! last round and did step ups
8
Keri
Enriquez
6:30 PM Crossfit
116 Total Reps
85, 65, 55- 10 Burpee Box Facing Jump Overs
9
Andrea
Fabry
3:30 PM Crossfit
113 Total Reps
Step overs 15 pc
10
Michelle
Hancock
4:30 PM CrossFit
107 Total Reps
11
Nadia
Nunez
8:00 AM CrossFit
99 Total Reps
12
Sarah
Armengau
5:00 AM CrossFit
89 Total Reps
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