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Components

"RANNIE" Rx

"RANNIE" INTERMEDIATE

"RANNIE" BOOTCAMP

Settings

Workout

CF 06/25/19

7 MIN WARM-UP

Repeat list until time is up.

For 25ft each:

High Knee
Lunge with Twist
Butt Kickers
Broad Jump
Walk on Toes
Walk on Heels
100m Run

Skill/Strength (No Measure)

FOCUS ON QUALITY, NOT SPEED.

10 MIN TO WORK ON YOUR WEAKNESS

Try to focus on getting your Double Unders, but you can also work on any other movement.

Pistols
Pull-ups
Muscle-ups
Kipping
....

"RANNIE" Rx (Time)

FOR TIME

50-40-30-20-10*
Double Unders
Sit-ups

*400m run after each full round

Time Cap: 20 MIN

"RANNIE" INTERMEDIATE (Time)

FOR TIME

50-40-30-20-10*
Single Unders
Sit-ups

*400m run after each full round

Time Cap: 20 MIN

"RANNIE" BOOTCAMP (Time)

FOR TIME

50-40-30-20-10*
Singles
25-20-15-10-5
Sit-ups

*200m Run after each full round

Time Cap: 20 MIN

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, June 25, 2019

Leaderboard

Men's "RANNIE" Rx
Gabriel Fernandez	06/25/2019	11:23
Jose Dou	06/25/2019	13:07
Luis Mojica	12/02/2019	14:34

Women's "RANNIE" Rx
Bruna Penn	06/25/2019	12:23
Eliana Castro	06/25/2019	13:33
Karol Costa	06/25/2019	16:20

Male Clients

1

Santiago
Lopez

6:00 AM CrossFit

11:19

Keep up practicing Gabriel, you'll get there

2

Gabriel
Fernandez

6:00 AM CrossFit

11:23

3

Jose
Dou

5:30 PM CrossFit

13:07

4

Manuel
Turushina

6:00 AM CrossFit

15:14

5

Fernando
Tulha

6:45 PM CrossFit

15:30

6

Carlos
Barrios

6:00 AM CrossFit

15:41

7

Luiz
Andrade

8:30 AM CrossFit

15:42

8

Daniel
Cunha

6:45 PM CrossFit

16:45

9

Orazio
Tata

7:15 AM CrossFit

17:35

10

Oscar
Martinez

4:15 PM CrossFit

20:00

all but 10s with 25lbs

11

Tim
Roorda

4:15 PM CrossFit

21:32

12

Oscar
Guerra

6:45 PM CrossFit

20:20

Female Clients

1

Bruna
Penn

6:45 PM CrossFit

12:23

2

Deborah
Cardwell

6:45 PM CrossFit

12:30

3

Tatiane
Mendes

6:45 PM CrossFit

13:28

4

Eliana
Castro

6:00 AM CrossFit

13:33

5

Karol
Costa

5:30 PM CrossFit

16:20

Weighted 15# Great DU Day!!!

6

Chloe
Toro

5:30 PM CrossFit

16:23

7

Laurent
Fereira

5:30 PM CrossFit

17:55

Back!!!

8

Sheila
Turushina

6:00 AM CrossFit

19:13

Singles 15# sit-ups and step ups