• Wed 12DEC 2018
    12 Comments
    Rugrats

    Rugrats

    News and Notes

    Heat – All classes are planned as usual today but it may be cool in the gym.

    • We had temporary heating overnight and a new furnace is being installed today. Thanks for your understanding.

    Friday – Bring a Friend Day in all classes!

    • You all have a friend that has been thinking of starting. Show them what MCF is all about on Friday!

    Saturday – Christmas Throwdown, Potluck & Social

    • 10:00am to 4:00pm. Members Only Event. Please register <Here>.
    • End time is approximate.

     

    WOD

    Rugrats

    5 Rounds

    On the 4:00

    9 Burpee Box Jumps (24/20)

    15 Dumbbell Front Squats (50’s/35’s)

    15/12 Calorie Assault Bike

     

    *Each Round is for time.

    *Score = Slowest Round

    *2 minute delayed start for larger classes so Bikes can be shared. 

    *Modify to Rowing with equal calories.

     

    Extra

    Gymnastics

    3 Rounds (NFT)

    3 Rope Climbs

    10 Shoot Throughs

     

12Comments
  • Posted by Troy on December 12, 2018 at 11:12 am

    Wod : 3:05rx
    2;13
    2:15
    >3:05<
    >3:05<
    2:55

    Reply
  • Posted by Channy on December 12, 2018 at 12:03 pm

    WOD: Rugrats | 2:56 RX
    • 2:56
    • 2:54
    • 2:54
    • 2:56
    • 2:54

    ** 10 strict pull-ups **

    Reply
  • Posted by Hogan on December 12, 2018 at 12:38 pm

    Wod: 2:53 Rx

    1- 2:25
    2- 2:45
    3- 2:47
    4- 2:53
    5- 2:44

    Reply
  • Posted by Tom on December 12, 2018 at 2:37 pm

    2:20
    2:45
    2:52
    2:50
    2:47

    slowest 2:52
    sucking for oxygen this morning.
    strict pull ups done

    Reply
  • Posted by Myles on December 12, 2018 at 4:05 pm

    WOD: “Rugrats” – 2:32 @ 35#
    1 – 2:23
    2 – 2:31
    3 – 2:30
    4 – 2:32
    5 – 2:23
    *** 10 Strict Pull-ups ***

    Reply
  • Posted by Jeff on December 12, 2018 at 6:06 pm

    1:30pm
    "Rugrats"
    9 BBJ (24") / 15 Air Squats / 15 Cal Bike
    R1 | 2:15
    R2 | 2:42
    R3 | 3:00 *
    R4 | 2:55
    R5 | 2:49
    Still rebuilding. Tough WOD.

    Reply
    • Posted by Jeff on December 13, 2018 at 1:17 am
      in reply to Jeff

      9:00pm
      10 strict pull-ups.
      Temp heater is lit for the night. 😳😬

      Reply
  • Posted by Chris A. on December 12, 2018 at 10:50 pm

    Pre-Wod

    1000m warm up Row with Luc and Darci

    WOD

    Rugrats

    2.06
    2.35
    2.52  SLOWEST
    2.52  SLOWEST
    2.44
    Reply
  • Posted by Marty on December 12, 2018 at 11:47 pm

    1000m row ✅

    Pulls ups ✅

    WOD
    5 Rounds
    On the 4:00
    9 Burpee Box Jumps (24)
    15 Dumbbell Front Squats (35’s)
    15 Calorie Assault Bike

    2:02
    2:13
    2:20
    2:39
    2:46 👈 winner

    Great class Coach Remi!!!! Tough workout!!!

    Reply
  • Posted by James Shepherd on December 13, 2018 at 11:41 am

    1200m row
    Pull-ups

    WOD:
    1:58
    2:04
    2:23
    2:38
    2:45 (slowest)

    Great job everyone!

    Reply
  • Posted by Todd on December 13, 2018 at 2:52 pm

    Strict PU’s completed (80)

    WOD: (training day, heavily scaled):

    2:48
    2:50
    2:51
    2:57
    2:56

    Cycled to 10 calories each round
    25# dumbbells

    Reply

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