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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 119 - 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):
7 (4/3)
Workout
Julian 119
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+ - Fully Loaded
Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest
5 Rounds
Rx - Partially Loaded
Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest
5 Rounds
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
MRAP 20:
200m Run
10 Alt Dumbbell Power Clean and Jerks
40 Double-Unders
No Measure
21-18-15-12-9:
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 28, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
85 Reps
SDHP 36, Box Jump 30, Burp 19
2
#Sean
Wieser
5:30pm CrossFit All Level...
74 Reps
No rest 36,20,18 box jumps
3
Private
11AM CrossFit All Levels
40 Reps
4
Chad
Kobold
6:30pm CrossFit All Level...
0 Reps
Rx+ 10 reps each movement for 5 rounds
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
72 Reps
Last round: 33, 20, 19
2
Hilary
Thomas
11AM CrossFit All Levels
41 Reps
35#DB, 20”Box
3
Private
5:30am CrossFit All Level...
0 Reps
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