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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Open Season - 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):
7 (3/4)
Workout
Open Season
WOD - FBCF
Metcon (Time)
Rx+
200-m Run
20 Back Squats (115/75 lb.)
5 DB Deadlift + Lunges (50/35lb)
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
Rx
200-m Run
20 Back Squats (95/65 lb.)
5 DB Deadlift to Lunge (35/25lb)
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
Fitness
200-m Run
20 Back Squats
5 DB Deadlift + Lunges
400-m Run
30 Back Squats
10 DB Deadlift + Lunges
800-m Run
40 Back Squats
15 DB Deadlift + Lunges
WOD - Home Gym
Metcon (Time)
200-m Run
20 Db Front Squat (50/35 lb.)
5 DB Deadlift + Lunges
400-m Run
30 Db Front Squat
10 KB Deadlift + Lunges
800-m Run
40 Db Front Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 11, 2020
Male Clients
1
Lyman
Anderson
6:30pm CrossFit All Level...
18:04
2
Brock
Johnson
Home Gym 7:30PM
21:45
95# 1 OJ KB. 2 deads 2 reverse lunges = 1 rep
3
Private
Home Gym 7:30PM
27:01
Female Clients
1
Kendra
Lowry
6:30pm CrossFit All Level...
6:33
27-21-15-9 DB hang power cleans (25#) Sit-ups Alt Lunges
2
Private
11:00am CrossFit All Leve...
7:06
3
Johna
Kobold
Home Gym 7:30PM
21:48
55# and 20#DB with row
4
Hilary
Thomas
Home Gym 7:30PM
0:00
Stretch and OHS practice
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