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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Over and Over - 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):
18 (9/9)
Workout
Over and Over
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
1 Strict HSPU
2 Reverse OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
As far as possible in 12 min.
Rx
1 HSPU
2 Reverse OH Barbell Lunges (65/45 lb.)
2 HSPU
4 OH Barbell Lunges
and so on …
As far as possible in 12 min.
Fitness
1 Push Press (BB or DB)
2 Reverse OH weighted Lunge (BB or DB)
2 Push Press (BB or DB)
4 Reverse OH weighted Lunge (BB or DB)
and so on …
As far as possible in 12 min.
WOD - Home Gym
Metcon (Time)
Rx
50 Air Squats
7 Db Renegade Row + DB Burpee (RR is both sides = 1 rep)
15 DB Hang Power Cleans (50/35 lb.)
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 27, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
8 + 1
2
#Sean
Wieser
5:30pm CrossFit All Level...
7 + 11
3
nicholas
hunter
5:30am CrossFit All Level...
9 + 9
4
Brian
Welty
6:30pm CrossFit All Level...
7 + 12
5
#Derek
Wilcock
5:30pm CrossFit All Level...
2 + 0
2 rds Rx last 4 neg HSPU 6 total
6
Private
5:30am CrossFit All Level...
9 + 5
7
Jonny
Baker
5:30am CrossFit All Level...
9 + 2
Empty barbell
8
Juan
Jose
11:00am CrossFit All Leve...
8 + 12
65lbs
9
Jacob
Arroyos
5:30am CrossFit All Level...
7 + 9
#65 oh
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9 + 11
2
Amanda
Phox
11:00am CrossFit All Leve...
9 + 8
45# Rd5 mix of RL/BS
3
Maron
Walker
11:00am CrossFit All Leve...
9 + 0
45 w/ strict seated press
4
Erica
Lugo
11:00am CrossFit All Leve...
8 + 22
15lbs
5
Hilary
Thomas
4:30pm CrossFit All Level...
8 + 9
BB. 35# PP, 35#/15# OHL. Mobility hates me
6
Private
5:30am CrossFit All Level...
8 + 4
7
Makayla
Baca
5:30am CrossFit All Level...
8 + 0
Pure fitness #35lbs
8
Christine
Rosini
6:30pm CrossFit All Level...
7 + 13
9
Savanna
Fallon
11:00am CrossFit All Leve...
7 + 0
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