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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Welcome To The Big S2OH - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (7/6)
Workout
Welcome To The Big S2OH
WOD
Metcon (Time)
Rx+
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead
Men: 135-155-175-195
Women: 95-105-115-125
Rx
14 Shoulder-to-Overhead
Run 800 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 800 m
8 Shoulder-to-Overhead
Men: 115-135-155-175
Women: 75-95-105-115
Fitness
14 Shoulder-to-Overhead
Run 600 m
12 Shoulder-to-Overhead
Run 400 m
10 Shoulder-to-Overhead
Run 600 m
8 Shoulder-to-Overhead
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 05, 2019
Male Clients
1
#Derek
Wilcock
9am CrossFit All Levels
15:38
2
Chris
“Old Man” ...
9am CrossFit All Levels
18:25
3
Chad
Kobold
9am CrossFit All Levels
20:30
4
Nicholas
Valderrama
9am CrossFit All Levels
12:47
3 x 300 m run
5
Andres
Salazar
9am CrossFit All Levels
14:50
105-115-125-135
6
Aaron
Barvitz
9am CrossFit All Levels
16:04
135# row 1000,600,1000
7
Brock
Johnson
9am CrossFit All Levels
17:01
Female Clients
1
Alesha
Asijie
9am CrossFit All Levels
21:42
2
Kendra
Lowry
9am CrossFit All Levels
15:19
3
Amanda
Phox
9am CrossFit All Levels
16:07
4
Joy
Thomas
9am CrossFit All Levels
17:27
45 lb 1st/35 lb 2-4
5
amy
an
9am CrossFit All Levels
18:59
75lbs
6
Erica
Lugo
9am CrossFit All Levels
19:16
800/400/800; 35/45lbs
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