Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
3 - Two - 1 - 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):
26 (15/11)
Workout
3 - Two - 1
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps (24/20)
1 min. Handstand Hold
3 min. DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)
DB load: 50/35 lb.
Barbell load: 95/65 lb.
Rx
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps (24/20)
1 min. Handstand Hold
3 min. DB Jerks
1 min. Side Plank (R)
3 min. Squat Cleans
1 min. Side Plank (L)
DB load: 35/20 lb.
Barbell load: 75/45 lb.
Fitness
3 min. Back Squats
1 min. Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Jumps
1 min. Plank Hold
3 min. DB Push Press
1 min. Side Plank (R)
3 min. Power Cleans
1 min. Side Plank (L)
WOD - Home Gym
Metcon (AMRAP - Reps)
3 min. DB Back Squats
1 min. DB Squat Hold
3 min. Alt. DB Snatches
1 min. Single DB Front Rack Hold
3 min. Burpee Box Step Ups
1 min. Plank Hold
3 min. DB Push Press
1 min. Side Plank (R)
3 min. DB Power Cleans
1 min. Side Plank (L)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 12, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
176 Reps
2
#Derek
Wilcock
5:30pm CrossFit All Level...
173 Reps
55,51,3,-3,57,10 *rest on box burps, only 3 total.
3
Michael
Mowry
4:30pm CrossFit All Level...
154 Reps
50, 45, 21, 21 (-1s), 17
4
Private
11:00am CrossFit All Leve...
6 Reps
5
#Sean
Wieser
4:30pm CrossFit All Level...
215 Reps
65,50,15,65,20 zero penalty
6
Brock
Johnson
9:00am CrossFit All Level...
200 Reps
7
Aaron
Barvitz
4:30pm CrossFit All Level...
138 Reps
8
Private
5:30am CrossFit All Level...
125 Reps
9
Chad
Kobold
9:00am CrossFit All Level...
120 Reps
-60 no handstand for chunk
10
Marco
Meraz
4:30pm CrossFit All Level...
98 Reps
11
Phresh
Prince of ...
5:30pm CrossFit All Level...
87 Reps
12
John
Iskandar
5:30pm CrossFit All Level...
68 Reps
- 50 pts HS Hold
13
The
Godfather
4:30pm CrossFit All Level...
502 Reps
80, 48, 80, 60, 20, 48, 50, 48, 20, 48
14
Jon
Fallon
5:30pm CrossFit All Level...
215 Reps
15
Andres
Salazar
5:30pm CrossFit All Level...
190 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
250 Reps
65, 52, 30, 74, 30
2
Catalina
Johnson
9:00am CrossFit All Level...
203 Reps
3
Annie
Lewis
9:00am CrossFit All Level...
190 Reps
4
Kate
Gonzalez
4:30pm CrossFit All Level...
180 Reps
5
Lauren
Pew
9:00am CrossFit All Level...
170 Reps
6
Christine
Rosini
6:30pm CrossFit All Level...
138 Reps
7
Amanda
Phox
6:30pm CrossFit All Level...
122 Reps
+40/-10/+40/-0/+10/-0/+36/-5/+11/-0
8
Private
11:00am CrossFit All Leve...
119 Reps
9
Private
5:30am CrossFit All Level...
95 Reps
10
Isabella
Rosini
6:30pm CrossFit All Level...
89 Reps
15 lb DB 18 in Box
11
Hilary
Thomas
Home Gym 7:30PM
0 Reps
Fitness mix —55#BB, 35#DB. 150 reps+ 4 min in holds. Plus forced ...
Loading...
Powered By Wodify