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 114 - 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):
11 (6/5)
Workout
Julian 114
WOD - FBCF
Metcon (Weight)
Rx+ - Fully Loaded
1 Press
2 Push Press
3 Push Jerk
7 Rounds
* NFT
Metcon (Time)
Rx+ - Partially Loaded
2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
7 Rounds
* Holding one or Two DB’s.
Rx
2 SA. Odd Object Press
4 SA. OO Push Press
6 SA. OO Push Jerk
7 Rounds
Metcon (AMRAP - Reps)
Finisher
Rx+
Death by Strict Pull-ups
Rx
Death by SA DB High Pull
WOD - Home Gym
Metcon (No Measure)
60 sec. Sprint
60 sec. Rest
3 Sets
3 min. Rest
2 Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 23, 2020
Male Clients
1
Brock
Johnson
4:30pm CrossFit All Level...
165 lbs
2
Private
11AM CrossFit All Levels
135 lbs
3
#Sean
Wieser
5:30pm CrossFit All Level...
115 lbs
3
Chris
“Old Man” ...
5:30am CrossFit All Level...
115 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
115 lbs
4
Jon
Fallon
5:30pm CrossFit All Level...
70 lbs
35# DBs
Female Clients
1
Private
6:30pm CrossFit All Level...
75 lbs
2
Catalina
Johnson
5:30pm CrossFit All Level...
65 lbs
3
valerie
anderson
6:30pm CrossFit All Level...
55 lbs
4 rounds 45
4
Savanna
Fallon
4:30pm CrossFit All Level...
75 lbs
5
Kendra
Lowry
5:30pm CrossFit All Level...
0 lbs
1 mi run 5-35# half squat, 5-35# full squat, 5-35# full squat jum...
Loading...
Powered By Wodify