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Components
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Tuesday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Tuesday
Metcon
A: Metcon (Time)
Rx =
5 rounds for time:
20 calories
10 burpee box jump overs (24/20)
Rx+ =
5 rounds for time:
30 calories
15 burpee box jump overs (24/20)
Weightlifting
B: Metcon (AMRAP - Reps)
Rx =
10 minute AMRAP of:
10 power cleans (95/65)
10 power cleans (115/85)
10 power cleans (135/95)
10 power cleans (155/105)
10 power cleans (185/125)
10 power cleans (205/145)
10 power cleans (225/155)
10 power cleans (255/175)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 21, 2021
Male Clients
1
Josh
Patch
Open Gym
12:48
Row 1200+ cal/Hr Sub 1:00 each round on burpees
2
Anthony
Vorachak
Open Gym
12:54
3
Kegan
Sullivan
CrossFit: 5:00 AM
13:54
Ski
4
Andy
Kaestle
CrossFit: 5:00 AM
16:05
Row
5
Chase
Gentilhomme
CrossFit: 6:00 AM
16:10
Kegan could ski the Iditarod with all 16 dogs on his back. Row
6
Private
CrossFit: 6:00 AM
11:38
7
Bud
Vazquez
CrossFit: 6:00 AM
12:01
Masters Rx: 24" step overs
7
Private
CrossFit: 5:00 AM
12:01
8
Private
Open Gym
14:13
9
John
Mullen
CrossFit: 5:00 AM
13:13
20" box jumps
10
Ben
Kulp
CrossFit: 6:00 AM
14:01
20”
Female Clients
1
Alaina
Savage
Open Gym
13:50
2
Gillian
Sowden
CrossFit: 5:00 AM
13:06
3
Laura
Pickrell
CrossFit: 4:30 PM
13:35
4
Michaela
Goodwin
CrossFit: 6:00 AM
14:33
5
Tracey
Evans
Open Gym
15:24
6
Anna
McKay
CrossFit: 6:00 AM
14:02
7
Taryn
Hubert
CrossFit: 12:00 PM
14:45
box step overs
8
KRYSTAL
SEWELL
CrossFit: 6:00 AM
15:00
Forgot time, 24" step overs, skipped a few burpees, ankle sad
8
Renee
Dunn
CrossFit: 5:30 PM
15:00
Rowed & step over box
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