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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 98 - 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 (6/4)
Workout
Julian 98
WOD - FBCF
Metcon (Time)
Rx+ - Fully Loaded
21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up
Rx - Partially Loaded
21-18-15-9-6
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up
Fitness - Unloaded
21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up
* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat
WOD - Home Gym
Metcon (Time)
400m Run
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run
WOD- Bodyweight Home
Metcon (Time)
For Time:
100 Plate Hops, 50 Sit-Ups, 400m Run
80 Plate Hops, 40 Sit-Ups, 400m Run
60 Plate Hops, 30 Sit-Ups, 400m Run
40 Plate Hops, 20 Sit-Ups, 400m Run
20 Plate Hops, 10 Sit-Ups, 400m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 07, 2020
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
13:03
2
Lyman
Anderson
6:30pm CrossFit All Level...
14:47
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
12:23
4
#Sean
Wieser
6:30pm CrossFit All Level...
0:00
12:something forgot clock
5
Aaron
Barvitz
5:30am CrossFit All Level...
14:02
20# med ball, 4ft jump, ring pu
6
Private
11AM CrossFit All Levels
25:30
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
12:31
2
Savanna
Fallon
4:30pm CrossFit All Level...
17:00
3
Private
5:30am CrossFit All Level...
18:19
4
amy
an
6:30pm CrossFit All Level...
20:00
Forgot to look at my time... barbell cluster, regular push-ups
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