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Components
The Grinch
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
“The Grinch” Teams of 2 -or- Solo - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (20/9)
Workout
“The Grinch” Teams of 2 -or- Solo
Warm-up
2x:
10 Scap Pullups
10 Ext Rot and Press
10 Big Kips
21-15-9:
Cobras (2.5lbs)
CrossTouches
GHD Hip Ext
*400m after each Round
The Grinch (Time)
21-15-9:
Hang Power Snatch (95/65)
GHD Sit-ups
21-15-9:
Squat Clean (135/95)
Knees-to-elbows
21-15-9:
Bar-facing Burpees
Deadlift (185/135)
Assault Bike Calories
In teams of two, completed the following while splitting the reps however you see fit.
Rx+ - Solo
Scaled weights:
(75/45)(95/65)(135/95)
Scaling options:
Sub GHD Sit-ups with v-ups
Sub K2E with hanging knee raises or 2x regular sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 27, 2018
Male Clients
1
Mark
Patzer
12pm CrossFit
26:29
2
Denver
Guess
5pm CrossFit
31:05
3
Adam
Gelfand
12pm CrossFit
32:57
32:09 still had 15 and 9s left
4
Jim
Sirovy
12pm CrossFit
33:52
Just another day at the office!
5
Private
5pm CrossFit
35:16
6
Brad
Damon
12pm CrossFit
36:42
added 42 seconds for missed reps
7
AJ!
Isabelo
5pm CrossFit
36:57
I'm calling in sick tomorrow
8
Brian
Kalmenson
6am CrossFit
39:12
Actual. Too much pie
9
Chris
Aldrich
12pm CrossFit
40:19
10
Scott
Wasowski
5pm CrossFit
40:23
Tearing on DL
11
Olivier
Derei
5pm CrossFit
26:20
With Katie
12
Tyler
Eickmann
5pm CrossFit
20:10
75/95/165
13
Jaimeson
Pollen
5pm CrossFit
21:38
14
Robby
Tabellija
12pm CrossFit
30:00
fml
14
Ryan
Holcombe
12pm CrossFit
30:00
made it last rd: 15 bike cals (didn't finish 15-9)
15
Brandon
Thorsten
5pm CrossFit
32:58
65# HPS, rest Rx, done solo, DNF last 15's/9's
16
Ramon
Ulloa
12pm CrossFit
35:00
DB Snatch 50lbs
17
Ryan
Figuerado
5pm CrossFit
36:10
Solo- 85lb snatch, power clean instead of squat
18
Joshua
Holmes
5pm CrossFit
44:08
solo deadlift 135, squat overhead 95, squat snatch 95
19
Julian
Willis
12pm CrossFit
44:55
75, 95, 185
Female Clients
1
Donica
Ryder ⛵️
6am CrossFit
30:00
scaled HP snatch to 55, squat cleans 65 down to 55 midway, didn't...
2
Kim
McGrath
12pm CrossFit
35:41
solo
3
Gracie
Laciste
12pm CrossFit
42:02
Solo 65/95/135
4
Laura
Ringgold
12pm CrossFit
49:11
🐌🐌 relentless singles
5
Kait
Pollen
5pm CrossFit
21:38
rx weight, knees to triceps
6
Emily
Gruber
12pm CrossFit
38:20
scaled, solo
7
Brenna
Jarrells
12pm CrossFit
42:00
Scaled, solo
8
Chelsie
Coughlin
12pm CrossFit
43:19
worked every rep solo subed DB snatch 20# / DB clean 20# / sumo K...
9
Vienna
Kaiser
12pm CrossFit
0:00
I took my time :)
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