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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Jump Around - 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):
9 (4/5)
Workout
Jump Around
WOD - FBCF
Metcon (Time)
Rx+
30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 DB SA OH Weighted Pistols
60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistols
90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistols
Rx
30 Double-unders
3-min. Barbell Front-rack Hold (115/85 lb.)
30 DB SA Weighted Pistols
60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA Weighted Pistols
90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA Weighted Pistols
Fitness
60 Single-unders
3-min. Barbell Front-rack Hold
30 Weighted Backward Lunges
60 Single-unders
2-min. Barbell Front-rack Hold
20 Weighted Backward Lunges
90 Single-unders
1-min. Barbell Front-rack Hold
10 Weighted Backward Lunges
WOD - Home Gym
Metcon (Time)
30 Double Unders
3 min. DB Front Rack Hold
30 DB SA OH Weighted Pistols
60 Double Unders
2 min. DB Front Rack Hold
20 DB SA OH Weighted Pistols
90 Double Unders
1 min. DB Front Rack Hold
10 DB SA OH Weighted Pistols
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 28, 2020
Male Clients
1
#Sean
Wieser
Home Gym 7:30PM
13:29
15# pistols
2
Private
Home Gym 7:30PM
14:40
3
Lyman
Anderson
6:30pm CrossFit All Level...
16:50
4
Brock
Johnson
Home Gym 7:30PM
16:52
Rx+ DU 95# Overhead bar hold. Double air squats
Female Clients
1
Amanda
Bloomfield
6:30pm CrossFit All Level...
10:52
Fitness
2
Private
Home Gym 7:30PM
12:06
3
Maron
Walker
Home Gym 7:30PM
14:59
4
Kendra
Lowry
6:30pm CrossFit All Level...
15:18
75 air squats 100 doubles 50 MD sit-ups (14#) 75 air squats 50 in...
5
Hilary
Thomas
4:30pm CrossFit All Level...
0:00
Rx-ish. SU, 85# BB FR hold, 25#DB SA OH rvs lunge. Rx reps.
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