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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
FFL WOD - CrossFit VU
Class
(All)
0830 Free Community WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (4/4)
Workout
FFL WOD
Metcon (5 Rounds for reps)
4-5min Rds
-WBS 20/14#
-DB Devils Press 50/35#
-Box Jumps 24/20"
-KBS 53/35#
-Row/AAB Cals
rest 1min
work for 40-50s ea rd then leave time to rotate and write score down for ea movement. final score will be total reps PER movement.
scaled:
-WBS 14/10#
-DB Devils press 35/20# or less
-Box jumps 20" or less
-KBS 35/24# or less
newer athletes do 3 rds of this workout instead of 4.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 06, 2021
Male Clients
1
Stefan
Chamlis
0830 Free Community WOD
317 Total Reps
2
James
Wall
0830 Free Community WOD
268 Total Reps
3
Dustin
Krohn
0830 Free Community WOD
215 Total Reps
4
Bruce
Vredenburg
0830 Free Community WOD
212 Total Reps
Female Clients
1
Lakeisha
Crouch
0830 Free Community WOD
204 Total Reps
35lb DB/ 44KB
2
Katie
Brookes
0830 Free Community WOD
315 Total Reps
3
Anita
Dean
0830 Free Community WOD
225 Total Reps
GO TEAM 3 😜
4
Lacy
McKinley
0830 Free Community WOD
200 Total Reps
RX except for devils press
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