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Metcon

Metcon

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Speed Limit

Yuuupp, that’s a lot of calories! However, here’s what we DON’T want to do: have just an AMRAP of Bike calories. So if you think you’re susceptible to dying on the bike, cap the bike at 9 minutes, giving you 6 minutes of pull-ups and burpees. The biggest thing is we want to work on our Burpee and Pull-up capacity not our bike capacity. So choose your scale, and let’s do sommmmmme BURPEEEEES.

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into...

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Pull-ups

Bike calories do NOT go towards final score . . .

Open & Performance

OP: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike

Directly Into...

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Bike calories do NOT go towards final score . . .

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

Whiteboard:

Tuesday, January 28, 2020

Male Clients

1

Matthew
Houde

5:00 AM CrossFit

5 + 0

2

David
Smith

4:30 PM CrossFit

4 + 8

3

Kyle
Craver

5:00 AM CrossFit

4 + 6

4

Michael
Bostian

4:30 PM CrossFit

4 + 5

5

James
Reblin

8:00 AM CrossFit

4 + 3

6

Philip
Johnston

3:30 PM Crossfit

2 + 11

7

Travis
Fagerness

5:00 AM CrossFit

4 + 0

green band pullup

8

Eric
Levy

5:00 AM CrossFit

3 + 12

ring rows

9

Andrew
Titche

5:30 PM CrossFit

3 + 2

Rings instead of pull ups

10

John
Popp

8:00 AM CrossFit

3 + 0

ring rows

10

Private

3:30 PM Crossfit

3 + 0

11

John
DeYoung

5:30 PM CrossFit

2 + 8

68 cal 9min

Female Clients

1

Erin
Johnson

5:00 AM CrossFit

4 + 2

2

Kristen
Long

4:30 PM CrossFit

3 + 8

80 cal - 7:00

3

Alyssa
Payne

5:30 PM CrossFit

3 + 0

4

Tammy
Houde

8:00 AM CrossFit

2 + 12

5

Kariann
Stark

4:30 PM CrossFit

2 + 8

6

Irish
Coussens

3:30 PM Crossfit

2 + 6

7

Andrea
Fabry

3:30 PM Crossfit

2 + 0

8:50

8

Kira
stark

4:30 PM CrossFit

3 + 8

65 cal bike

9

Kimberly
Anderson

8:00 AM CrossFit

3 + 5

70cal in 9 minutes, ring rows

10

Amanda
Funke

3:30 PM Crossfit

3 + 1

60 cal, worked on kipping swings with attempt for pull up

11

Heather
Shepherd

3:30 PM Crossfit

3 + 0

74 calories

12

Ashley
Shulski

5:00 AM CrossFit

2 + 7

got to 65cals at 9:00 mark

13

Samantha
Sullivan

6:30 PM Crossfit

2 + 6

Full 9 mins on the bike (76.5 cals)

14

Alexis
Shulski

3:30 PM Crossfit

2 + 1

52 cal bike burpies, box step ups ring ups

14

Courtney
Randall

4:30 PM CrossFit

2 + 1

80 cals, burpee box step ups, ring rows

15

Nancy
Fairbanks

4:30 PM CrossFit

2 + 0