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Components

"RANNIE"

Settings

Workout

Tuesday

Warm-up

AMRAP x 7 MINUTES
100m Run
12 Deadbugs
12 Bird Dogs
35 Single Unders

At the 3:30 Mark Switch too
100m Run
10 Alt. V-Ups
12 Leg Sweeps
30 Double Unders

Workout

"RANNIE" (Time)

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

*400m Run After Each Full Round

25 min cap

Scaled
200m run
40-30-20-10
2:1 SU

Post-Workout Strength

Metcon (No Measure)

3-4 SETS FOR QUALITY
15 DB Glute Bridge (Athlete Choice)
15 banded pull aparts

-Rest 1:00 b/t Sets-

(Score is Weight)

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

Whiteboard:

Tuesday, December 28, 2021

Male Clients

1

Jason
henry

5:00 AM CrossFit

15:52

2

Steven
Woelke

5:30 PM CrossFit

18:12

3

Jason
Rabinowitz

5:00 AM CrossFit

18:18

4

David
Currin

8:30 AM CrossFit

17:22

200m SU

5

Patrick
Thorsen

5:00 AM CrossFit

18:20

scaled af

6

Alexander
Rios

8:30 AM CrossFit

19:35

su

7

Adam
Cabrera

6:00 AM CrossFit

19:40

SU

7

Kenneth
Smith

5:30 PM CrossFit

19:40

Rx except SU

8

Ryan
Stephens

5:30 PM CrossFit

21:20

SU

9

Eli
Brewton

8:30 AM CrossFit

22:00

SU

10

Logan
Deel

8:30 AM CrossFit

23:39

SU

11

Harry
Green

8:30 AM CrossFit

23:55

SU

Female Clients

1

Mallory
Ferguson

8:30 AM CrossFit

22:54

Scaled: SU

2

April
Jones

4:30 PM CrossFit

19:07

SU

3

Katie
Brookes

8:30 AM CrossFit

19:29

single unders

4

Amanda
Wilson

5:30 PM CrossFit

19:35

scaled

4

Leigh
Green

8:30 AM CrossFit

19:35

Singles

5

Sarah
Gadilhe

4:30 PM CrossFit

19:39

singles

6

Jessica
Kelly

5:00 AM CrossFit

21:49

SU

7

Melissa
Pusey

6:00 AM CrossFit

22:03

Single unders

8

Lacy
McKinley

5:30 PM CrossFit

22:30

singles, 200/400/200/400/200 run

9

Hannah
Trahan

5:00 AM CrossFit

22:40

40-30-20-10

10

Jessica
Nall

8:30 AM CrossFit

22:49

100,80,60,40,20 SU

11

Dawn
Word

5:00 AM CrossFit

23:20

Su

12

Tiara
(Tee) Kuts ...

8:30 AM CrossFit

23:55

SU