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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Two'fr - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (19/16)
Workout
Two'fr
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
30 Double-unders
20 KB Swings (24/16 kg)
AMRAP 10 min.
Rest 2 min.
Rx
20 Double-unders
15 KB Swings (16/12 kg)
AMRAP 10 min.
Rest 2 min.
Fitness
20 Speed Steps
15 KB Swings
AMRAP 10 min.
Rest 2 min.
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
20 Hip Extensions
10 Ring Dips
AMRAP 10 min.
Rx
20 Russian KB Swings (16/12 kg)
10 Ring Dips
AMRAP 10 min.
Fitness
15 Russian KB Swings
10 Tricep Dips
AMRAP 10 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 08, 2019
Male Clients
1
Christopher
Lowry
5:30pm CrossFit All Level...
7 + 19
2
#Sean
Wieser
5:30pm CrossFit All Level...
6 + 43
3
Del
Tutt
5:30pm CrossFit All Level...
6 + 20
4
John
Cao
5:30pm CrossFit All Level...
5 + 30
5
Francisco
Garcia
4:30pm CrossFit All Level...
5 + 11
6
Phresh
Prince of ...
5:30pm CrossFit All Level...
4 + 30
7
Chad
Kobold
4:30pm CrossFit All Level...
4 + 25
8
#Derek
Wilcock
Noon CrossFit All Levels
4 + 20
9
Andres
Salazar
5:30pm CrossFit All Level...
3 + 31
10
Lyman
Anderson
6:30pm CrossFit All Level...
9 + 1
11
Jon
Fallon
5:30pm CrossFit All Level...
7 + 34
w/orange
12
leo
galaz
9am CrossFit All Levels
7 + 0
13
The
Godfather
4:30pm CrossFit All Level...
5 + 30
14
kevin
varghese
6:30am CrossFit All Level...
9 + 10
speed steps, 16 kg
15
John
Iskandar
6:30pm CrossFit All Level...
8 + 20
rx scheme speed steps 16kg
16
Private
5:30am CrossFit All Level...
6 + 20
17
Private
Noon CrossFit All Levels
6 + 4
18
Private
5:30am CrossFit All Level...
6 + 0
19
Brock
Johnson
5:30pm CrossFit All Level...
5 + 0
rx+ weight singles
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
8 + 0
2
Maron
Walker
5:30pm CrossFit All Level...
6 + 15
3
Alesha
Asijie
5:30am CrossFit All Level...
4 + 37
4
Mia
McCorkel
5:30pm CrossFit All Level...
3 + 30
5
Lauren
Pew
9am CrossFit All Levels
9 + 0
6
Kate
Gonzalez
6:30am CrossFit All Level...
8 + 25
7
amy
an
5:30pm CrossFit All Level...
8 + 20
8
Private
5:30am CrossFit All Level...
5 + 6
8
Private
6:30pm CrossFit All Level...
5 + 6
9
Savanna
Fallon
6:30pm CrossFit All Level...
4 + 20
10
Catalina
Johnson
5:30pm CrossFit All Level...
9 + 23
10 QO DU/12kg
11
Rose
Hernandez
9am CrossFit All Levels
9 + 0
12
Johna
Kobold
5:30pm CrossFit All Level...
8 + 40
13
Amanda
McFarland
6:30pm CrossFit All Level...
8 + 29
rx schemespeed steps kb 16
14
Joy
Thomas
4:30pm CrossFit All Level...
8 + 20
30 speed steps/yellow KB
15
Anderson
Valerie
6:30pm CrossFit All Level...
0 + 0
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