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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Big Chipper - 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):
30 (15/15)
Workout
The Big Chipper
WOD - FBCF
Metcon (Time)
Rx+
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 50/35 lb.
Rx
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 35/20 lb.
Fitness
30 DB Suitcase Deadlifts (L)
15 Single-Arm Lunges (R)
200-m Single-Arm Farmers Carry (R)
600-m Run
15 Single-Arm Lunges (L)
200-m Single-Arm Farmers Carry (L)
30 DB Suitcase Deadlifts (R)
WOD - Home Gym
Metcon (Time)
Rx
40 DB Suitcase Deadlifts (L)
20 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
800m Run *
20 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 DB Suitcase Deadlifts (R)
Dumbbell Load: 35/20 lb.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2020
Male Clients
1
Brian
Welty
4:30pm CrossFit All Level...
10:41
2
Christopher
Lowry
5:30pm CrossFit All Level...
11:28
3
#Sean
Wieser
4:30pm CrossFit All Level...
13:26
4
Private
11:00am CrossFit All Leve...
18:45
5
Jon
Fallon
9:00am CrossFit All Level...
12:07
50# DL and Farmer Carry Stopped on 800 to take care of a fallen s...
6
Ron
Fleming
5:30pm CrossFit All Level...
13:00
7
Daniel
Nosko
6:30pm CrossFit All Level...
13:21
8
Lyman
Anderson
6:30pm CrossFit All Level...
13:26
9
Jonny
Baker
5:30am CrossFit All Level...
13:28
Switched Carry and lunges 2nd half oop
10
Aaron
Barvitz
4:30pm CrossFit All Level...
14:17
11
Private
5:30am CrossFit All Level...
15:45
12
John
Iskandar
5:30pm CrossFit All Level...
17:38
13
Juan
Jose
11:00am CrossFit All Leve...
22:54
Ugly
14
Andres
Salazar
Home Gym 7:30PM
9:30
29
15
Brock
Johnson
5:30pm CrossFit All Level...
10:54
blue kb regular dead. rx movements the rest
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
10:55
2
Maron
Walker
9:00am CrossFit All Level...
13:50
3
Savanna
Fallon
5:30pm CrossFit All Level...
10:39
4
Catalina
Johnson
4:30pm CrossFit All Level...
10:56
5
Annie
Lewis
9:00am CrossFit All Level...
12:20
6
Lauren
Pew
9:00am CrossFit All Level...
12:28
7
Christine
Nosko
6:30pm CrossFit All Level...
12:46
8
Kate
Gonzalez
4:30pm CrossFit All Level...
13:42
9
Hilary
Thomas
4:30pm CrossFit All Level...
13:50
10
Amanda
Phox
6:30pm CrossFit All Level...
15:19
11
Olga
Soto
6:30pm CrossFit All Level...
16:21
12
Private
6:30pm CrossFit All Level...
17:44
13
Kaitlin
Welty
4:30pm CrossFit All Level...
11:57
RX weight and reps 600m run
14
Private
5:30am CrossFit All Level...
13:15
15
Isabella
Rosini
6:30pm CrossFit All Level...
14:54
15 lb DB
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