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Components

Bent Over Row

Thruster

Metcon

Metcon

Settings

Workout

Welcome Back Birds

Weightlifting

Bent Over Row (3 x 3 )

Bent Over Row

Thruster (3 x 3 )

Thruster

WOD - FBCF

Metcon (AMRAP - Reps)

Rx+ / Rx
5 rounds of:
30 sec. Max Thrusters (65/45 lb.)(45/35lb.)
30 sec. Rest
30 sec. Push-ups
30 sec. Rest

WOD - Home Gym

Metcon (AMRAP - Reps)

Rx
30 sec. Db Lateral Jumps
30 sec. Rest
30 sec. Single DB Front Rack Step-ups/or Lunges
30 sec. Rest
30 sec. Wall Lying Hands to Feet
30 sec. Rest
5 rounds

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 26, 2020

Male Clients

1

#Derek
Wilcock

4:30pm CrossFit All Level...

3 x 3 @ 205 lbs

2

Jacob
Arroyos

5:30am CrossFit All Level...

3 x 3 @ 195 lbs

3

Phresh
Prince of ...

11:00am CrossFit All Leve...

3 x 3 @ 185 lbs

4

nicholas
hunter

5:30am CrossFit All Level...

3 x 3 @ 175 lbs

5

#Sean
Wieser

6:30pm CrossFit All Level...

3 x 3 @ 160 lbs

6

Christopher
Lowry

5:30pm CrossFit All Level...

3 x 3 @ 155 lbs

6

Juan
Jose

11:00am CrossFit All Leve...

3 x 3 @ 155 lbs

7

Ron
Fleming

5:30pm CrossFit All Level...

3 x 3 @ 145 lbs

8

Jonny
Baker

5:30am CrossFit All Level...

3 x 3 @ 135 lbs

9

Private

5:30am CrossFit All Level...

3 x 3 @ 125 lbs

10

Jon
Fallon

6:30pm CrossFit All Level...

3 x 3 @ 95 lbs

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

3 x 3 @ 125 lbs

2

Kate
Gonzalez

4:30pm CrossFit All Level...

3 x 3 @ 85 lbs

3

Private

5:30am CrossFit All Level...

3 x 3 @ 80 lbs

4

Christine
Nosko

6:30pm CrossFit All Level...

3 x 3 @ 75 lbs

4

Private

11:00am CrossFit All Leve...

3 x 3 @ 75 lbs

5

Catalina
Johnson

4:30pm CrossFit All Level...

3 x 3 @ 65 lbs

6

Isabella
Rosini

6:30pm CrossFit All Level...

3 x 3 @ 45 lbs

7

Savanna
Fallon

4:30pm CrossFit All Level...

3 x 1 @ 55 lbs