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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 84 - 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):
7 (4/3)
Workout
Julian 84
WOD - FBCF
Metcon (Time)
Rx+
8 KB Step-ups (32/24 kg.) (24/20 in.)
8 Burpee Knees-to-elbows
8 DB Back Squats
8 Burpee Pull-ups
8 rounds
Rx
8 kB Step-ups (24/16 kg.) (24/20 in.)
8 Burpee Knees-to-elbows
8 DB Back Squats
8 Burpee Pull-ups
8 rounds
Fitness
8 kB Step-ups (Plate Stack)
8 Burpee Hanging Knee Raises
8 DB Back Squats
8 Burpee Jumping Pull-ups
8 rounds
WOD - Home Gym
Metcon (Time)
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Sit up Get Ups
Scale as needed / Sub Burpee for SUGU
WOD- Bodyweight Home
Metcon (Time)
5 Rounds For Time:
60 "Plate Jumps"
40 Sit-Ups
20 Pushups
10 Sit Up Get Ups.
Scale as needed. Sub Burpee for SUGU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 24, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
26:02
2
Lyman
Anderson
6:30pm CrossFit All Level...
33:35
3
The
Godfather
5:30pm CrossFit All Level...
26:30
26:30 min tap out, 6 rounds +3 reps. Rx w/ 35# DB.
4
Jon
Fallon
5:30am CrossFit All Level...
28:39
Vested, no stall mat
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
25:37
50# DB (both)
2
Maron
Walker
9AM CrossFit All Levels
19:11
V-ups and pushups .. 45 lbs .. 5 rounds
3
Savanna
Fallon
4:30pm CrossFit All Level...
30:43
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