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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Straight into Quarantine - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
Straight into Quarantine
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
2 min. Squat Cleans (115/75 lb.)
2 min. Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Toes-to-Bars
Rx
2 min. Squat Cleans (95/65 lb.)
2 min. Pull-ups
2 min. Jerks
2 min. Handstand Push-ups
2 min. Squat Clean and Jerks
2 min. Toes-to-Bars
Metcon (AMRAP - Reps)
DB Version
2 min. DB Squat Cleans
2 min. DB Bent-over row (1 min. each side)
2 min. DB Jerk
2 min. Handstand Push-up
2 min. DB Squat Clean and Jerk
2 min. V-ups
Fitness
2 min. Power Cleans or Front Squats
2 min. Jumping Pull-ups
2 min. Jerks
2 min. Pike Push-ups
2 min. Clean and Jerks
2 min. Hanging Ring Knee Raises
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
Rx
AMRAP 15:
1 Round of "Strict Cindy"
2 Alt Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
4 Alt Dumbbell Power Clean and Jerk (50's/35's)
1 Round of "Strict Cindy"
6 Alt Dumbbell Power Clean and Jerk (50's/35's)
…
Add (2) Dumbbell Power Clean and Jerk Per Round
Fitness
AMRAP 15:
AMRAP 15:
1 Round of "Cindy"
2 Alt Dumbbell Power Clean and Jerk
1 Round of "Cindy"
4 Alt Dumbbell Power Clean and Jerk
1 Round of "Cindy"
6 Alt Dumbbell Power Clean and Jerk
…
Add (2) Dumbbell Power Clean and Jerk Per Round
Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Metcon (No Measure)
5 Giant Sets:
8 Floor Press (5s negative )
8 DB Bent Over Row (5s negative)
Rest 1 Minute Between Sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 06, 2020
Male Clients
1
Del
Tutt
Home Gym 7:30PM
78 Reps
12, 17, 20, 11, 6, 12
Female Clients
1
Private
Home Gym 7:30PM
165 Reps
2
Amanda
Phox
Home Gym 7:30PM
129 Reps
11 Squat clean 35# 45 Bent over row 35# 20 Jerk 35# 15 Pike push ...
3
amy
an
Home Gym 7:30PM
0 Reps
65lbs. Jumping pull-ups. Push up, knee raises
3
Hilary
Thomas
4:30pm CrossFit All Level...
0 Reps
55#; Sub in pike pushups and V-ups. Plus Tabata ab stuffs
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