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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Julian 132 - 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):
15 (8/7)
Workout
Julian 132
WOD - FBCF
Metcon (No Measure)
(10 min.) Squat Better Project Session #4
10 Single leg stationary lateral step-ups – each side
10 Side plank leg raises – each side
3 rounds
* These are for quality, not speed.
Metcon (AMRAP - Rounds and Reps)
Rx+ - Fully Loaded
3 Ring Muscle-ups
7 OH squat (135/95 lb.)
14 Deadlifts
AMRAP 16 min.
Rx - Partially Loaded
7 DB Man-makers (35/20 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)
AMRAP 16 min.
Unloaded
9 Burpees
18 PVC OH Squat or something light overhead
14 Windmills – 7 each side (add load is possible)
AMRAP 16 min.
WOD - Home Gym
Metcon (Time)
100 m Sprint
Rest 30 sec.
150 m Sprint
Rest 30 sec.
200 m Sprint
Rest 3 min.
4 Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 11, 2020
Male Clients
1
Chris
“Old Man” ...
4:30pm CrossFit All Level...
6 + 2
2
Brock
Johnson
4:30pm CrossFit All Level...
6 + 1
3
Jon
Fallon
4:30pm CrossFit All Level...
7 + 6
sub sum shit
4
Aaron
Barvitz
5:30am CrossFit All Level...
6 + 3
3 burpee box jumps, 95# OHS/DL
4
Lyman
Anderson
6:30pm CrossFit All Level...
6 + 3
Rx deads, 45# OHS, 3 Pull ups, 3 Ring Dips
5
Del
Tutt
6:30pm CrossFit All Level...
5 + 12
Lat pull downs (green+blue). 135lb back squats & DL.
6
Private
11AM CrossFit All Levels
4 + 0
7
Private
9AM CrossFit All Levels
3 + 4
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
6 + 1
2mi
2
Christine
Rosini
6:30pm CrossFit All Level...
3 + 3
14 SA DB man-maker,1mile run @8:30
3
Catalina
Johnson
4:30pm CrossFit All Level...
9 + 0
ring rows/dips; 35#BB
4
Savanna
Fallon
4:30pm CrossFit All Level...
8 + 0
5
valerie
anderson
6:30pm CrossFit All Level...
6 + 14
banded pullups (co15) dl65
6
Private
5:30am CrossFit All Level...
3 + 30
7
Erica
Lugo
6:30pm CrossFit All Level...
3 + 8
9/18/14 - no weight windmills; 1.5 mi bike ride warmup
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