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Components
Seated Box Jump
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rack it up - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
32 (19/13)
Workout
Rack it up
Gymnastics
Seated Box Jump (Distance)
Max height seated box jump
WOD
Metcon (Time)
Rx+
30 Burpees
30 Box Jumps (30/24 in.)
400-m KB Front-rack Carry (32/24 kg)(switch as needed)
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry
Rx
30 Burpees
30 Box Jumps (24/20 in.)
400-m KB Front-rack Carry (24/16 kg)(switch as needed
20 Burpees
20 Box Jumps
300-m KB Front-rack Carry
10 Burpees
10 Box Jumps
200-m KB Front-rack Carry
Fitness
20 Burpees
20 Step-ups
300-m KB Front-rack Carry
15 Burpees
15 Step-ups
200-m KB Front-rack Carry
10 Burpees
10 Step-ups
200-m KB Front-rack Carry
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 07, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1.22 meters
2
Brock
Johnson
9AM CrossFit All Levels
1.12 meters
44 inch
2
John
Cao
5:30pm CrossFit All Level...
1.12 meters
2
Jon
Fallon
9AM CrossFit All Levels
1.12 meters
44 in
3
#Sean
Wieser
6:30pm CrossFit All Level...
1.02 meters
4
Jonny
Baker
5:30am CrossFit All Level...
0.93 meters
5
Private
5:30am CrossFit All Level...
0.87 meters
6
jaime
mendez
6:30pm CrossFit All Level...
0.85 meters
7
kevin
varghese
5:30am CrossFit All Level...
0.84 meters
8
Lyman
Anderson
6:30pm CrossFit All Level...
0.81 meters
9
Juan
Jose
11AM CrossFit All Levels
0.76 meters
9
Private
11AM CrossFit All Levels
0.76 meters
10
Del
Tutt
5:30pm CrossFit All Level...
0.75 meters
11
Jessie
Ramirez
5:30pm CrossFit All Level...
0.69 meters
12
Jacob
Arroyos
5:30am CrossFit All Level...
0.66 meters
13
Aaron
Barvitz
4:30pm CrossFit All Level...
0.61 meters
13
The
Godfather
4:30pm CrossFit All Level...
0.61 meters
14
Andrew
Guajardo
4:30pm CrossFit All Level...
0.99 meters
15
Jeffrey
Palmer
6:30pm CrossFit All Level...
0.83 meters
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Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
1.02 meters
2
Lauren
Pew
9AM CrossFit All Levels
0.81 meters
3
Catalina
Johnson
4:30pm CrossFit All Level...
0.75 meters
4
Amanda
Phox
4:30pm CrossFit All Level...
0.66 meters
5
Annie
Lewis
9AM CrossFit All Levels
0.61 meters
5
Private
5:30am CrossFit All Level...
0.61 meters
5
Dara
Wieser
4:30pm CrossFit All Level...
0.61 meters
6
Maricela
de la Rosa
5:30am CrossFit All Level...
0.6 meters
7
Erica
Lugo
6:30pm CrossFit All Level...
0.48 meters
7
Johna
Kobold
6:30pm CrossFit All Level...
0.48 meters
8
amy
an
5:30pm CrossFit All Level...
0.71 meters
8
silvia
laub
5:30pm CrossFit All Level...
0.71 meters
9
Private
5:30am CrossFit All Level...
0.51 meters
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