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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 79 - 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):
16 (8/8)
Workout
Julian 79
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
Rx
4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
Fitness
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Alt. Step-ups
1 min. Elevated Pike Hold
2 min. Alt. Step-ups
3 min. Shuttle Runs (20 m)
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
AMRAP 6:
2 Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
Scale as needed
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round
Odd object can be anything you can make with what you have think backpack, dufflebag, anything that can have weight and be compact. Scale as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 19, 2020
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
238 Reps
66,20,39,2,39,18,54
2
Michael
Mowry
11AM CrossFit All Levels
224 Reps
54, 20, 35, 3, 35, 18, 59
3
Brock
Johnson
5:30pm CrossFit All Level...
219 Reps
59-18-32-2-37-18-53
4
Andres
Salazar
5:30pm CrossFit All Level...
200 Reps
54-20-37-2-33-18-36
5
Lyman
Anderson
11AM CrossFit All Levels
189 Reps
42, 17, 30, 3, 35, 15, 47
6
Aaron
Barvitz
4:30pm CrossFit All Level...
177 Reps
7
Jonny
Baker
5:30am CrossFit All Level...
201 Reps
7
Private
5:30am CrossFit All Level...
201 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
258 Reps
66, 20, 46, 4, 43, 19, 60
2
Catalina
Johnson
4:30pm CrossFit All Level...
222 Reps
3
Maron
Walker
9AM CrossFit All Levels
197 Reps
4
Annie
Lewis
9AM CrossFit All Levels
194 Reps
5
Lauren
Pew
9AM CrossFit All Levels
191 Reps
6
Dara
Wieser
4:30pm CrossFit All Level...
220 Reps
too many to count...jazzercise
7
Sandy
Clubb
5:30am CrossFit All Level...
182 Reps
8
Private
5:30am CrossFit All Level...
188 Reps
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