Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Team Twork - Firebird CrossFit
Class
(All)
9:00am CrossFit All Levels
10:00am 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):
8 (5/3)
Workout
Team Twork
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+/Rx
Partner Workout:
P1 performs:
15-10-5
Ring Push-ups
Russian KB Swings (32/24 kg) / (24/16 kg)
While P2 performs:
AMRAP Cal. Row
Switch
Then:
P1 performs:
15-10-5
GHD Sit-ups
Jumping Back Squats (95/65 lb.) / (75/55 lb.)
While P2 performs:
AMRAP Cal. Row
Switch = If folks are wiping equipment down subtract that time from total time.
Fitness
Partner Workout:
P1 performs:
15-10-5
Push-ups
Russian KB Swings
While P2 performs:
AMRAP Cal. Row
Switch = If folks are wiping equipment down subtract that time from total time.
Then:
P1 performs:
15-10-5
Sit-ups
Back Squats
While P2 performs:
AMRAP Cal. Row
Switch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 12, 2020
Male Clients
1
Michael
Mowry
9:00am CrossFit All Level...
181 Reps
10:00
2
Alex
Bentley
9:00am CrossFit All Level...
181 Reps
10:00
3
Brock
Johnson
9:00am CrossFit All Level...
174 Reps
12:48
4
Chris
“Old Man” ...
9:00am CrossFit All Level...
135 Reps
9:23
5
Andres
Salazar
9:00am CrossFit All Level...
154 Reps
10:21
Female Clients
1
Catalina
Johnson
9:00am CrossFit All Level...
174 Reps
12:48
2
Kendra
Lowry
9:00am CrossFit All Level...
135 Reps
7:08 time-calories 9:23 time finished
3
Kendra
Lowry
5:30pm CrossFit All Level...
0 Reps
Assault Bike 4 mile Abs and Booty work
Loading...
Powered By Wodify