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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 93 - 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):
10 (4/6)
Workout
Julian 93
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up (Straight Arm) (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups
AMRAP 35 min.
Rx
45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up (straight Arm) (50/35 lb.)
45 Push-ups
45 Jump to touch target
AMRAP 35 min.
Fitness
45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target
AMRAP 30 min.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Sit up Get Ups
AMRAP 18 min
WOD- Bodyweight Home
Metcon (AMRAP - Rounds and Reps)
60 Line Hops
30 "Odd-Object" Reverse Lunges
15 Sit up Get Ups
AMRAP 18 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 02, 2020
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
2 + 48
2
Private
11AM CrossFit All Levels
1 + 70
3
#Sean
Wieser
5:30pm CrossFit All Level...
3 + 52
Rx 35#
4
Chris
“Old Man” ...
5:30pm CrossFit All Level...
2 + 183
Rx+ w jump to ceiling
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 + 19
35# MB, 15# slam ball
2
amy
an
9AM CrossFit All Levels
3 + 120
Fitnesses the RX movements ;) This was a killurrrr
3
Johna
Kobold
5:30pm CrossFit All Level...
3 + 30
Modified for home
4
Kate
Gonzalez
4:30pm CrossFit All Level...
2 + 145
5
Private
5:30am CrossFit All Level...
2 + 65
6
Savanna
Fallon
6:30pm CrossFit All Level...
2 + 0
Fitness 1, RX+ 1
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