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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Time Clock - 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):
24 (14/10)
Workout
Time Clock
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Strict HSPUs
15 sec. Rest
3 rounds
Rx
1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest
3 rounds
Fitness
1 min. Bike
30 sec. Rest
45 sec. WW Hold or Plank Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. Wall Walks or Push Ups
15 sec. Rest
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 22, 2021
Male Clients
1
shade
eckhardt
5:30pm CrossFit All Level...
128 Reps
2
Brian
Prout
5:30pm CrossFit All Level...
104 Reps
17,13/5,13,13/5,13,17/8
2
Christopher
Lowry
5:30pm CrossFit All Level...
104 Reps
36,35,33
3
Jon
Fallon
9:00am CrossFit All Level...
96 Reps
4
Michael
Mowry
9:00am CrossFit All Level...
130 Reps
129.9, HSPU 13, 12, 13
5
corey
shilhanek
5:30am CrossFit All Level...
100 Reps
5
John
Cao
5:30pm CrossFit All Level...
100 Reps
6
Jade
Fielder
4:30pm CrossFit All Level...
87 Reps
7
Private
5:30am CrossFit All Level...
36 Reps
8
David
Nilsen
5:30am CrossFit All Level...
224 Reps
9
kevin
varghese
6:30pm CrossFit All Level...
148 Reps
plank, push ups
10
Private
6:30pm CrossFit All Level...
134 Reps
11
Alex
Bentley
4:30pm CrossFit All Level...
86 Reps
strict hspu w/45+abmat
11
jaime
mendez
6:30pm CrossFit All Level...
86 Reps
handstand hold & WW
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
115 Reps
11, 11, 15/11, 12, 16/ 13, 13, 13
2
Savanna
Fallon
9:00am CrossFit All Level...
58 Reps
3
Anderson
Valerie
6:30pm CrossFit All Level...
33 Reps
4
Kasie
Shadduck
6:30pm CrossFit All Level...
125 Reps
Knee push ups and Elbow Planks
5
Maron
Walker
4:30pm CrossFit All Level...
115 Reps
6
Lucia
Mendez
6:30pm CrossFit All Level...
100 Reps
plank hold and wall push ups
7
Private
5:30am CrossFit All Level...
98 Reps
8
Kate
Gonzalez
4:30pm CrossFit All Level...
91 Reps
9
Ashleigh
Burgess
11:00am CrossFit All Leve...
67 Reps
10
Morgan
Schenk
5:30pm CrossFit All Level...
58 Reps
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