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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 92 - 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):
8 (3/5)
Workout
Julian 92
WOD - FBCF
Metcon (Time)
Rx+
10 KB step-ups (20inch) (32/24kg.)
100 m KB carry
20 Walking lunges
100 m Oh KB carry
30 Air Squat
2 Rounds
Rx
20 DB Step-ups (one DB on back) (50/35 lb.)
200 m DB Carry (one anyhow)
20 Walking lunges
200 m Oh DB Carry
30 Air Squat
2 Rounds
Fitness
20 Object Step-ups
40 Mountain Climbers
20 Walking lunges
40 Mountain Climbers
30 Air Squat
2 Rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops*
Hopping over and back = 1 rep
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops*
*Over and Back = 1 rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 01, 2020
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
17:06
2
Private
11AM CrossFit All Levels
12:19
3
Jon
Fallon
6:30pm CrossFit All Level...
15:35
Female Clients
1
Hilary
Thomas
4:30pm CrossFit All Level...
20:59
Mom wod (evading child roadblock edition)
2
Private
5:30am CrossFit All Level...
8:55
3
Johna
Kobold
5:30pm CrossFit All Level...
12:18
Red step ups with 16kg KB
4
Private
6:30pm CrossFit All Level...
16:45
5
Savanna
Fallon
4:30pm CrossFit All Level...
19:00
35 & 25
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