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Components
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
Country Mile - Iron Grip CrossFit
Class
(All)
6:00 AM CrossFit
8:00 AM CrossFit
9:00 AM Open Gym
12 PM CrossFit
1:00 PM 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):
53 (22/31)
Workout
Country Mile
For the run, don't go too hot out the gate, but don't go too slow either. The very maximum that mile should take is 10 minutes, so if you know you can't achieve that, consider making it 1,200 meters or 1,000. Pick a weight for the wallball and snatch that you can go 25+ and 10+ unbroken when fresh, respectively. Break it up, but not too much. Be smart. Strategize, think about a plan. For the burpees and box jumps, pick a pace and go.
Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Wallballs - 10/9' w 20/14#
40 Box Jumps - 24/20"
30 Burpees
20 Power Snatches - 115/80
Possible subs for running:
2000/1600 meter Row
115/80 cal Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 20, 2018
Male Clients
1
Alma
Kartchner
9:00 AM Open Gym
16:27
2
Nich
Thompson
9:00 AM Open Gym
16:45
3
Colin
Fabry
9:00 AM Open Gym
17:22
4
Dennis
Florence
5:30 PM CrossFit
19:05
5
Michael
Robinson
6:00 AM CrossFit
19:48
6
Cody
Gress
6:30 PM Crossfit
19:52
7
Aaron
Roberts
12 PM CrossFit
21:07
8
Brian
Kuhn
3:30 PM Crossfit
21:51
9
Josh
Randall
6:00 AM CrossFit
22:13
10
Scott
Jackson
6:30 PM Crossfit
23:58
11
Santiago
Robles
4:30 PM CrossFit
26:20
12
Brent
Buenger
9:00 AM Open Gym
26:36
13
Dan
Meyer
6:30 PM Crossfit
27:54
14
Philip
Johnston
4:30 PM CrossFit
28:35
*&%# ME!!!!!!
15
Larry
Barbeau
6:30 PM Crossfit
32:00
16
Daren
Layton
6:00 AM CrossFit
18:47
105#
17
Joel
Pierce
6:00 AM CrossFit
19:33
Blue line WB 75 power snatch
18
Private
3:30 PM Crossfit
21:05
19
Charles
King
8:00 AM CrossFit
22:58
1 mi / 20 inch box / 30 burpees / 95 lb snatch
20
Jeffrey
Stark
4:30 PM CrossFit
24:44
95#
21
Private
3:30 PM Crossfit
24:55
22
Keith
Conway
4:30 PM CrossFit
30:16
9:05 mile, 14 lbs wall ball, 24 inch box, 30 burpees, 75 lbs powe...
Female Clients
1
Jennifer
Schleicher
9:00 AM Open Gym
16:01
2
Niki
Robinson
5:30 PM CrossFit
19:14
3
Allison
Hervey
4:30 PM CrossFit
19:53
4
Private
9:00 AM Open Gym
22:35
5
Jenna
Steele
5:30 PM CrossFit
22:54
6
Megan
Sturgeon
9:00 AM Open Gym
24:08
7
Crystal
Gress
6:30 PM Crossfit
25:25
8
Kristen
Long
12 PM CrossFit
27:43
9
Christine
Ralston
8:00 AM CrossFit
12:23
Halved it w/ Cynthia
9
Cynthia
Kartchner
8:00 AM CrossFit
12:23
Halved it w/ Chris
10
Julia
Johnston
4:30 PM CrossFit
17:56
bare minimum
11
Wendi
Eaton
1:00 PM Open Gym
18:34
2000 row 25 wall ball 20 boxjump 20” step ups 15 burpee 10 powers...
12
Kim
Cardenas
6:30 PM Crossfit
20:42
1 mile run, 1/2 of 10#WB, SU, Burpees, 20 snatches 35#
13
Cindy
Layton
8:00 AM CrossFit
21:26
65# snatch, rest Rx
14
Kariann
Stark
4:30 PM CrossFit
21:30
half mile, 3-45lb plate jumps, 65# (MAJOR SCALE)
15
Courtney
Randall
6:30 PM Crossfit
21:42
1600 m row, 55 lb power snatch, 10 lb wb, step ups
16
Irish
Coussens
8:00 AM CrossFit
22:27
70# Step Up
17
Judy
Meyer
6:30 PM Crossfit
22:56
1,600 m row, 10# WB, Step ups, burpees, 35# Power Snatch
18
Erika
Gomez
1:00 PM Open Gym
23:12
55lb snatch
18
Lily
Jackson
6:30 PM Crossfit
23:12
row. 10# WB 65#
19
Kaitlyn
Fabry
9:00 AM Open Gym
23:13
75#
20
Maryssa
Fairbanks
4:30 PM CrossFit
24:31
Rx everything expect for 55# power snatch
21
Andrea
Fabry
3:30 PM Crossfit
24:34
45#
22
Sierra
Turner
9:00 AM Open Gym
24:44
23
Nancy
Fairbanks
4:30 PM CrossFit
24:51
#55
24
Jennifer
Wheeler Bu ...
6:00 AM CrossFit
25:24
Weighted 1 mile run 45# Thrusters in lieu WB 15#DB step ups in li...
25
Amanda
Nye
1:00 PM Open Gym
25:54
row
25
Samie
Garcia
4:30 PM CrossFit
25:54
1 mile run, 10# wb, 3(45#) plates BJ, 30 burpees, 45# power snatc...
26
Janet
Mccaskill
6:30 PM Crossfit
26:02
55LB
27
Michelle
Hancock
4:30 PM CrossFit
27:21
55# snatch
28
Jean
Beaulieu
9:00 AM Open Gym
33:20
10lb Med ball Step ups 45lb snatch
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