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DG
Metcon
Metcon
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Firebird CrossFit
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Flex & Mob
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OPEN GYM
Date
Workout
DG - Firebird CrossFit
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9:00am CrossFit All Levels
10:00am CrossFit All Levels
Home Gym 7:30PM
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All Ages
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18 - 24
25 - 34
35 - 44
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65+
Count (M/F):
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Workout
DG
WOD - FBCF
DG (AMRAP - Rounds and Reps)
AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters (35/25 lb)
12 Dumbbell Walking Lunges (35/25 lb)
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG
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Metcon (AMRAP - Rounds and Reps)
8 Wall Lying Hands-to-feet
8 DB Thrusters
12 DB Walking Lunges
AMRAP 10 min.
Metcon (No Measure)
Midline Madness
Death by V-up
Every 30 sec. Perform V-ups
1-2-3-4-5…
– At 0, perform 1 V- UP, then 2 at the next 30 sec, then 3 at the 1 min mark.
– Work increases, rest decreases.
– If you stop before 5 min (10 rds), perform half of your highest round for the remainder of the 5 min.
Scaling: Bend knees, or perform double rep ankle taps instead. Scale UP to holding an object.
WOD - Home Gym
Metcon (AMRAP - Rounds and Reps)
10 V-ups
8 DB Thrusters
12 DB Walking Lunges
AMRAP 10 min.
Metcon (No Measure)
Midline Madness
Death by V-up
Every 30 sec. Perform V-ups
1-2-3-4-5…
– At 0, perform 1 V- UP, then 2 at the next 30 sec, then 3 at the 1 min mark.
– Work increases, rest decreases.
– If you stop before 5 min (10 rds), perform half of your highest round for the remainder of the 5 min.
Scaling: Bend knees, or perform double rep ankle taps instead. Scale UP to holding an object.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 08, 2020
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