JOIN US Friday night at 6p for the Christmas Throwdown! All friends and Family welcome, even if you didn't sign up to compete!
2:00 Row/Bike or 400 Meter Run

3 Rounds 
10 Alternating Cossack Squats
10 Alternating Active Samsons
10 Alternating Scorpions 
12/5/2018 - Skill/Strength

Score Type:: Not Scored

AB-Omination
TOTAL ABOMINATION OF ABDOMINATIONS (yes this is another word for abdominals, don't look into it, just trust me)

12:00
:30 Work/:15 Rest

4 Rounds:
Sit Ups
Side Plank (Right)
Penguin Crunches
Side Plank (Left)

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12/5/2018 - Burn Skill

Score Type:: Not Scored

AB-Omination
TOTAL ABOMINATION OF ABDOMINATIONS (yes this is another word for abdominals, don't look into it, just trust me)

12:00
:30 Work/:15 Rest

4 Rounds:
Sit Ups
Side Plank (Right)
Penguin Crunches 
Side Plank (Left)

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12/5/2018 - MetCon

Score Type:: Total Time

"Rugrats"

Every 4:00 for 5 Rounds
9 Burpee Box Jump Overs (24/20)
15 DB Front Squats (50/35)
15/12 Calorie Row/Bike

Score is Slowest Round
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12/5/2018 - Burn MetCon

Score Type:: Total Time

For Time

60 Alternating Step Back Lunges, then Directly Into:

800 Meter Run
60 Air Squats
60 Plank Jacks
600 Meter Run
50 Air Squats
50 Plank Jacks
400 Meter Run
40 Air Squats
40 Plank Jacks
200 Meter Run

26:00 CAP

Rx+ (those who finish sub sub 20:00-24:00, Buy Out: 60 Alternating Step Back Lunges)
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Comments

Andy Chacon

Andy Chacon 6 days, 17 hours ago / Reply

12/5/2018 - MetCon: 3:25
Notes: Yeah DNF on Rd4. But I'm not counting that one. Whatever!

Ian Nangle

Ian Nangle 6 days, 18 hours ago / Reply

12/5/2018 - MetCon: 2:59

Sally Velez

Sally Velez 6 days, 18 hours ago / Reply

12/5/2018 - Burn MetCon: 24:17
Notes: end with 60 back lunges

Bianca Daboin 6 days, 18 hours ago / Reply

12/5/2018 - MetCon: 3:44

Carlos Anglero 6 days, 18 hours ago / Reply

12/5/2018 - MetCon: 2:37

Urbanette Marks

Urbanette Marks 6 days, 19 hours ago / Reply

12/5/2018 - Burn MetCon: 25:40

Charlotte Santillana 6 days, 19 hours ago / Reply

12/5/2018 - Burn MetCon: 24:17

Jared Townsend 6 days, 19 hours ago / Reply

12/5/2018 - MetCon: 2:49
Notes: 35# 2:25/2:30/2:38/2:43/2:49

Carolyn Boyd

Carolyn Boyd 6 days, 19 hours ago / Reply

12/5/2018 - MetCon: 2:08
Notes: Step overs - box DB front squat #30

Lisa Otero

Lisa Otero 6 days, 20 hours ago / Reply

12/5/2018 - MetCon: 3:00
Notes: 16 box 18# KB

Scott Ervin

Scott Ervin 6 days, 20 hours ago / Reply

12/5/2018 - MetCon: 2:15
Notes: first round slowest. 2:15/2:12/2:00/1:58/1:56

Humberto Sanchez 6 days, 20 hours ago / Reply

12/5/2018 - MetCon: 2:50

Daniela Sierra

Daniela Sierra 6 days, 21 hours ago / Reply

12/5/2018 - MetCon: 3:08
Notes: Step ups; 20#DBs 🤮🤮🤮

Vanessa Calkins

Vanessa Calkins 6 days, 21 hours ago / Reply

12/5/2018 - MetCon: 3:22
Notes: No box (reg burpees); 20# DBs; bike

Ed Weakley

Ed Weakley 6 days, 21 hours ago / Reply

12/5/2018 - MetCon: 2:49
Notes: 35lb KBs

Suzanne Defries

Suzanne Defries 6 days, 21 hours ago / Reply

12/5/2018 - MetCon: 2:50
Notes: 2:34/2:41/2:50/2:46/2:39

Emily Smith

Emily Smith 6 days, 21 hours ago / Reply

12/5/2018 - MetCon: 2:52

Lauren Doocy

Lauren Doocy 1 week ago / Reply

12/5/2018 - MetCon: 2:58
Notes: 2:47/2:57/2:54/2:58/2:56 2 rnds 35/3 rnds 20

Jailene Caraballo

Jailene Caraballo 1 week ago / Reply

12/5/2018 - MetCon: 3:49
Notes: nope

Michelle Vergo

Michelle Vergo 1 week ago / Reply

12/5/2018 - MetCon: 2:27
Notes: 2:27,2:23,2:26,2:24,2:21

Timothy Desmarais

Timothy Desmarais 1 week ago / Reply

12/5/2018 - MetCon: 2:47
Notes: 2.20, 2.35, 2.29, 2.44, 2.47

Timothy Desmarais

Timothy Desmarais 1 week ago / Reply

12/5/2018 - Skill/Strength:

Jeff Revlett

Jeff Revlett 1 week ago / Reply

12/5/2018 - MetCon: 3:10
Notes: Cut reps on 50# squats

Andrea Walker

Andrea Walker 1 week ago / Reply

12/5/2018 - Burn MetCon: 20:50
Notes: Rx+

Juana Rodriguez

Juana Rodriguez 1 week ago / Reply

12/5/2018 - MetCon: 3:10
Notes: #35 DB. Scaled b/c I didn’t get low enough with all front squats.

Christa Fox 1 week ago / Reply

12/5/2018 - Burn MetCon: 26:00
Notes: capped after 400m run

Isabella Eloian

Isabella Eloian 1 week ago / Reply

12/5/2018 - Burn MetCon: 26:00
Notes: capped....finished 400 m run

Rikki Eloian

Rikki Eloian 1 week ago / Reply

12/5/2018 - Burn MetCon: 23:19
Notes: sumo squats.... plus 30 BO squats

Jonathan Cox

Jonathan Cox 1 week ago / Reply

12/5/2018 - MetCon: 2:52
Notes: 35#; 2:25, 2:42, 2:52, 2:52, 1:51

Jennifer Brumer 1 week ago / Reply

12/5/2018 - Burn MetCon: 25:00
Notes: i finished

Kristen McCarthy 1 week ago / Reply

12/5/2018 - Burn MetCon: 24:21
Notes: Rx plus lunges at finish Air squat w/ 35# kb

Thomas (Tom) Harris

Thomas (Tom) Harris 1 week ago / Reply

12/5/2018 - MetCon: 3:35
Notes: sub 12 cal bike for row, 35# dumbbells for squats

Amy Maxson

Amy Maxson 1 week ago / Reply

12/5/2018 - Burn MetCon: 24:16
Notes: With buy out

Christin Edwards

Christin Edwards 1 week ago / Reply

12/5/2018 - Burn MetCon: 24:54

Maria Ortiz 1 week ago / Reply

12/5/2018 - Burn MetCon: 22:07

Timothy Brashear

Timothy Brashear 1 week ago / Reply

12/5/2018 - Burn MetCon: 24:50
Notes: 53# kb for all squats, with buy out

Niran Townsend

Niran Townsend 1 week ago / Reply

12/5/2018 - MetCon: 2:52
Notes: 2:36/2:36/2:39/2:43/2:52

Ana Howard

Ana Howard 1 week ago / Reply

12/5/2018 - MetCon: 3:05
Notes: 1-3 solid with 20lb. 3-4 50%

Alex Borell

Alex Borell 1 week ago / Reply

12/5/2018 - MetCon: 2:23
Notes: 35

Murii Hernandez

Murii Hernandez 1 week ago / Reply

12/5/2018 - MetCon: 3:00
Notes: Step Ups/all else Rx 2:55/3:00/3:00/3:00/2:50

Ryan Gilreath

Ryan Gilreath 1 week ago / Reply

12/5/2018 - MetCon: 4:00
Notes: 1. 2:40 2. 3:13 3. D.N.A. 4. 2:59 5. D.N.A.

Kimberly Lowe

Kimberly Lowe 1 week ago / Reply

12/5/2018 - MetCon: 3:28
Notes: Pink KB; 12” box step overs mostly

David Bonilla

David Bonilla 1 week ago / Reply

12/5/2018 - MetCon: 2:15

ashley rivera

ashley rivera 1 week ago / Reply

12/5/2018 - MetCon: 2:36

Melissa Bonilla

Melissa Bonilla 1 week ago / Reply

12/5/2018 - MetCon: 2:53

Jose Espada

Jose Espada 1 week ago / Reply

12/5/2018 - MetCon: 3:09
Notes: 1. 3:06, 2. 2:53, 3. 3:03, 4. 3:08 5th rd was the slowest

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