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Components
Deadlift
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 85 - 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 (5/2)
Workout
Julian 85
WOD - FBCF
Deadlift (1 x 5 )
Deadlift
Metcon (Time)
Rx+
12 Deadlifts (225/155 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
Rx
12 Deadlifts (185/135 lb.)
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
Fitness
12 Deadlifts
30-sec. Barbell Hold at top of Deadlift
250-m Row
4 rounds
WOD - Home Gym
Metcon (3 Rounds for time)
Part 1) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=
Part 2. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=
Part 3. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Dumbbell Thrusters
Score is time for each round, list dumbbell weight in comments. Scale Where needed. On all dumbbell movements, alternate hands every 5 repetitions.
WOD- Bodyweight Home
Metcon (3 Rounds for time)
Part 1) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
Part 2) On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
Part 3) On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters
Score is Time for each round, list your object in comments.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 25, 2020
Male Clients
1
The
Godfather
6:30pm CrossFit All Level...
1 x 5 @ 345 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 5 @ 340 lbs
3
Jon
Fallon
6:30pm CrossFit All Level...
1 x 5 @ 335 lbs
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 x 5 @ 320 lbs
5
Aaron
Barvitz
5:30am CrossFit All Level...
1 x 5 @ 275 lbs
Female Clients
1
Savanna
Fallon
6:30pm CrossFit All Level...
1 x 5 @ 165 lbs
2
Dara
Wieser
5:30am CrossFit All Level...
1 x 5 @ 115 lbs
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