Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 87 - 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):
5 (3/2)
Workout
Julian 87
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
1-2-3-4-5-6…
Bar Muscle-ups / Chest 2 Bar Pullups
5-10-15-20-25-30…
Cals. on Rower
As far as possible in 15 min.
Rx
1-1-2-2-3-3…
Bar Muscle-ups / Pullups
5-10-15-20-25-30…
Cals. on Rower
As far as possible in 15 min.
Fitness
1-2-3-4-5-6…
Jumping Chest 2 Bar Pullups
3-6-9-12-15-18…
Cals. on Rower
As far as possible in 15 min.
WOD - Home Gym
Metcon (Time)
"Deck of Cards"
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches
WOD- Bodyweight Home
Metcon (Time)
"Deck of Cards"
Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 27, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
6 + 11
2
Lyman
Anderson
6:30pm CrossFit All Level...
4 + 11
3
Jon
Fallon
6:30pm CrossFit All Level...
5 + 0
Or something
Female Clients
1
Savanna
Fallon
4:30pm CrossFit All Level...
8 + 0
variation of RX
2
Kate
Gonzalez
4:30pm CrossFit All Level...
6 + 22
Loading...
Powered By Wodify