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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Arm & Hammer - 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):
28 (12/16)
Workout
Arm & Hammer
For those who don't know, a cluster is a squat clean directly into a thruster. One fluid movement that goes through ALL the range of motions. Good news is, you've only got to do 15 at a time. More good news is, it's your buy in and cash out, and even better news, you get to bike!! Could life get any better? I submit that it cannot. Added cherry on top: lots of pull-ups. So let's get this hump day over and let's DO IT!!
Metcon
Fitness
F: Metcon (Time)
Buy-In: 15 Clusters (95/65)
3 Rounds:
21/15 Calorie Bike
15 Pull-ups
Cash-Out: 15 Clusters (95/65)
Open & Performance
OP: Metcon (Time)
Buy-In: 15 Clusters (135/95)
3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 05, 2020
Male Clients
1
David
Smith
4:30 PM CrossFit
11:35
2
Ry
Provencio
4:30 PM CrossFit
12:41
3
James
Reblin
8:00 AM CrossFit
13:34
4
Philip
Johnston
3:30 PM Crossfit
14:42
5
Kyle
Craver
5:00 AM CrossFit
16:46
6
Don
Bierschbach
5:30 PM CrossFit
10:55
ring pullup 85 cluster
7
Jack
Ferguson
5:00 AM CrossFit
12:07
85 lb clusters
8
Michael
Bostian
3:30 PM Crossfit
13:12
75
9
Eric
Levy
5:00 AM CrossFit
15:02
45lb clusters, ring rows
10
Travis
Fagerness
5:00 AM CrossFit
16:17
green band pullups
11
John
DeYoung
3:30 PM Crossfit
20:00
1 round 65 lb bar
12
Andrew
Titche
5:30 PM CrossFit
0:00
Female Clients
1
Erin
Johnson
5:00 AM CrossFit
14:04
uugghhhh
2
Irish
Coussens
3:30 PM Crossfit
14:48
3
Kristen
Long
4:30 PM CrossFit
14:52
4
Ali
Florence
5:00 AM CrossFit
15:53
5
Kimberly
Anderson
6:30 PM Crossfit
11:36
95# Front squat, 15 russian twists 18#, Rx bike rehabbing shoulde...
6
Andrea
Fabry
3:30 PM Crossfit
12:37
scaled
7
Courtney
Randall
5:30 PM CrossFit
12:43
jumping pull-ups, 45 lbs, row
8
Heather
Shepherd
3:30 PM Crossfit
12:59
ring rows, 35#
9
Ashley
Shulski
5:00 AM CrossFit
14:14
35#; scap activation on bar hang & RRs last 1.5 rounds
10
Maria
Castro
6:30 PM Crossfit
14:33
11
Nadia
Nunez
8:00 AM CrossFit
15:05
35# Ring rows
12
Fatemma
Soto-Herrera
5:30 PM CrossFit
15:15
45#
13
Samantha
Vigil
8:00 AM CrossFit
15:19
55lbs; 10 pu
14
Samantha
Sullivan
6:30 PM Crossfit
15:51
Jumping chest to bar
15
Jennifer
Isbell
5:00 AM CrossFit
17:20
LIGHT!
16
Maggie
Cohen
3:30 PM Crossfit
17:58
25 lb clusters, ring pull-ups
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