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Components
Metcon
Metcon
800m Run
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hump Day - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (13/9)
Workout
Hump Day
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+/Rx
30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (24/20 in.)
30 sec. Rest
30 sec. Hang Power Cleans (135/95 lb.)(115/75lb.)
30 sec. Rest
6 rounds
Fitness
30 sec. Assault Bike
30 sec. Rest
30 sec. Plate Jumps (45lb plate)
30 sec. Rest
30 sec. Hang Power Cleans
30 sec. Rest
6 rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
35 Double-unders
200-m DB Front-rack Carry (35/20 lb.)
AMRAP 12 min.
Then, immediately after AMRAP perform:
800-m Run
800m Run (Time)
Max Effort 800m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 09, 2020
Male Clients
1
Christopher
Lowry
5:30pm CrossFit All Level...
209 Reps
2
Brian
Prout
5:30pm CrossFit All Level...
196 Reps
12,12,13; 10,10,15; 7,11,12; 10,10,10; 12,9,10; 10,8,15.
3
#Derek
Wilcock
4:30pm CrossFit All Level...
165 Reps
39,33,29,21,22,21
4
Private
11:00am CrossFit All Leve...
148 Reps
5
Phresh
Prince of ...
4:30pm CrossFit All Level...
131 Reps
6
Jon
Fallon
11:00am CrossFit All Leve...
196 Reps
7
Brian
Welty
11:00am CrossFit All Leve...
189 Reps
8
Aaron
Barvitz
4:30pm CrossFit All Level...
135 Reps
9
Brock
Johnson
5:30pm CrossFit All Level...
179 Reps
bike cal, box jump, 70# strict curl / shoulder press
10
Andres
Salazar
5:30pm CrossFit All Level...
173 Reps
11
Jonny
Baker
5:30am CrossFit All Level...
168 Reps
105
12
Private
5:30am CrossFit All Level...
160 Reps
13
Juan
Jose
11:00am CrossFit All Leve...
150 Reps
Rx, 20" bjs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
219 Reps
6, 15, 14 / 6, 15, 16 / 6, 15, 15 / 6, 15, 15 / 6, 15, 15 / 7, 15...
2
silvia
laub
6:30pm CrossFit All Level...
163 Reps
3
Christine
Nosko
6:30pm CrossFit All Level...
151 Reps
4
Private
5:30am CrossFit All Level...
168 Reps
5
Catalina
Johnson
5:30pm CrossFit All Level...
165 Reps
65lb
6
Private
6:30pm CrossFit All Level...
157 Reps
6
Kate
Gonzalez
4:30pm CrossFit All Level...
157 Reps
Rx sub step ups
7
Isabella
Rosini
6:30pm CrossFit All Level...
154 Reps
50lbs
8
Savanna
Fallon
4:30pm CrossFit All Level...
150 Reps
55#
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