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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Lucky Leprechaun - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (19/10)
Workout
Lucky Leprechaun
WOD - FBCF
Metcon (Time)
Rx+
17 Russian KB Swings (32/24 kg)
17 Ring Push-ups
34 – Double unders
3 rounds
Rx
17 Russian KB Swings (24/16 kg)
17 Ring Push-ups / Push Ups
21 - Double-unders
3 rounds
Fitness
17 Russian KB Swings
17 Box or elevated Push-ups
17 Single-unders
3 rounds
WOD - Home Gym
Metcon (Time)
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Scale as needed
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
WOD- Bodyweight Home
Metcon (Time)
For Time:
5 Inchworms with push up, 50 Lateral Jump Squats
10 Inchworms with push up, 50 Lateral Jump Squats
15 Inchworms with push up, 50 Lateral Jump Squats
20 Inchworms with push up, 50 Lateral Jump Squats
25 Inchworms with push up, 50 Lateral Jump Squats
*Scale as needed
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 17, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3:38
2
#Sean
Wieser
6:30pm CrossFit All Level...
3:51
3
Andres
Salazar
5:30pm CrossFit All Level...
4:00
4
Jon
Fallon
5:30pm CrossFit All Level...
4:08
5
Michael
Mowry
11AM CrossFit All Levels
4:26
6
Brock
Johnson
9AM CrossFit All Levels
5:20
7
#Derek
Wilcock
5:30pm CrossFit All Level...
8:58
DU set #2 &3 kicked me
8
Doc
Medina
4:30pm CrossFit All Level...
3:32
At home
9
Lyman
Anderson
6:30pm CrossFit All Level...
4:41
Maybe
10
Aaron
Barvitz
4:30pm CrossFit All Level...
4:53
11
John
Iskandar
5:30pm CrossFit All Level...
6:21
12
Andrew
Guajardo
4:30pm CrossFit All Level...
6:31
13
Nicholas
Valderrama
4:30pm CrossFit All Level...
4:33
14
Juan
Jose
11AM CrossFit All Levels
5:05
all rx expect 21su
15
Mike
Rogers
6:30pm CrossFit All Level...
6:05
+ reps. Reg push-ups. S/U- double reps. 25lb dB swings
16
Jonny
Baker
5:30am CrossFit All Level...
7:09
Ow
17
Jacob
Arroyos
5:30am CrossFit All Level...
7:10
18
Private
11AM CrossFit All Levels
7:44
19
Private
5:30am CrossFit All Level...
9:10
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4:09
2
Catalina
Johnson
4:30pm CrossFit All Level...
4:26
3
Catalina
Johnson
9AM CrossFit All Levels
5:00
4
Lauren
Pew
9AM CrossFit All Levels
6:47
5
Dara
Wieser
4:30pm CrossFit All Level...
4:35
row = 500, 500, 500, 250, 100
6
Hilary
Thomas
5:30pm CrossFit All Level...
4:47
Rx wts/reps. SU and bench PU
7
Private
5:30am CrossFit All Level...
5:31
8
Annie
Lewis
9AM CrossFit All Levels
6:02
9
Amanda
Phox
6:30pm CrossFit All Level...
6:07
Fitness @ home
10
Sandy
Clubb
5:30am CrossFit All Level...
6:19
26lbs, green bands, 42 singles
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