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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Free Class Friday! - 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):
23 (8/15)
Workout
Free Class Friday!
If you haven't already, you can sign a friend up through our website, irongripcrossfit.com and bring them in for a jolly good time! For those of you competing tomorrow, this one is a good one to take nice and easy, just to move, nothing crazy, in preparation for tomorrow. For everyone else, burpees and air squats are what you make of them, so make this one as painful or as wonderful as you like. And happy Friday!!!
Metcon
Open - Performance - Fitness
Metcon (Time)
Teams of 2
For Time:
25-20-15
Push-Ups
75-60-45
Plate Hops
70/50 Calorie Row
25-20-15
Air Squats
Burpees
Partner 1 does 25 Push-Ups, 75 Plate hops, followed by Partner 2, who does the same, with the same format for air squats and burpees. Split up calories on the row as desired.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 09, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
12:03
Solo
2
Private
3:30 PM Crossfit
12:22
3
Charles
King
8:00 AM CrossFit
19:43
Partner with Dave
4
Jack
Ferguson
5:00 AM CrossFit
21:23
5
Javier
Gomez
5:00 AM CrossFit
24:39
W/Travis (Team Travier)
6
Eric
Standage
3:30 PM Crossfit
30:30
7
Travis
Fagerness
5:00 AM CrossFit
24:39
Only did 15/20/15 burpees With Javier
8
Bill
Olson
5:30 PM CrossFit
1:40:39
W/Jenna
Female Clients
1
Kimberly
Johnson
5:00 AM CrossFit
21:23
with Jack
2
Erin
Johnson
5:00 AM CrossFit
26:03
w/laurie
3
Irish
Coussens
8:00 AM CrossFit
26:20
Tammy
4
Roselyn
Oniszko
3:30 PM Crossfit
30:30
5
Lily
Jackson
6:30 PM Crossfit
19:48
6
Samantha
Vigil
8:00 AM CrossFit
19:53
Knee pushups; 25 cal row; 25-20-10 AS; 15-10-10 Burpees
7
Tammy
Houde
8:00 AM CrossFit
26:20
elevated PU's with Irish RX'D it
8
Ali
Newell
6:30 PM Crossfit
27:27
8
Robin
Newell
6:30 PM Crossfit
27:27
9
Anastacia
Wagner
6:30 PM Crossfit
27:33
#25 plate
9
Maria
Castro
6:30 PM Crossfit
27:33
10
Kimberly
Bourret
3:30 PM Crossfit
30:00
11
Heather
Todd
3:30 PM Crossfit
30:54
12
Heather
Shepherd
3:30 PM Crossfit
31:32
12
Zoe
Shepherd
3:30 PM Crossfit
31:32
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