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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Elvis-Press-ly - 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):
6 (4/2)
Workout
Elvis-Press-ly
WOD - FBCF
Metcon (Weight)
Rx+
Perform 3 Push Presses every min.
* Add 20 lb. every 5 min.
* Start with 135/95 lb.
Rx
Perform 3 Push Presses every min.
* Add 10-20 lb. every 5 min.
* Start with 115/75 lb.
Fitness
Perform 3 Push Presses every min.
* Add load every 5 min.
When you fail a set, you are finished. If you fail before 20 min., you should take weight off and stay at a load that you can maintain up until 20-25 min.
WOD - Home Gym
Metcon (Weight)
Dumbbell
Perform 5-7 DB Push Press every minute
10-12 minutes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 15, 2020
Male Clients
1
Private
Home Gym 7:30PM
195 lbs
2
Del
Tutt
Home Gym 7:30PM
155 lbs
25 mins. 10lb increase every 5 mins. Ouch my wrist.
3
#Sean
Wieser
6:30pm CrossFit All Level...
145 lbs
20 min + 10# every 5 min W/Jaxon Boy
4
Brock
Johnson
Home Gym 7:30PM
185 lbs
135x5 155x5 185x10 needed different weights.
Female Clients
1
Catalina
Johnson
Home Gym 7:30PM
65 lbs
45x5 (5reps each)/ 65x10 (5reps each)/ 65x5 (3 reps each)
2
Kendra
Lowry
6:30pm CrossFit All Level...
0 lbs
3 mi ass bike (legs only)
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