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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Up and Down - 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):
30 (16/14)
Workout
Up and Down
WOD
Metcon (Time)
Rx
200-m Row
10 Burpee Lateral Jump over Rower
1 min. Rest
10 Rounds
Fitness
200-m Row
10 Burpee
1 min. Rest
8 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 30, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
21:00
2
Brock
Johnson
5:30pm CrossFit All Level...
21:25
1:10,3:19,5:28,7:42,9:58,12:14,14:34,16:54,19:14, 21:25
3
#Sean
Wieser
5:30pm CrossFit All Level...
22:22
1:19,3:30,5:44,8:04,10:26,12:50,15:17,17:44,20:07,22:22
4
Doc
Medina
9AM CrossFit All Levels
22:49
5
Michael
Mowry
5:30am CrossFit All Level...
24:48
1:19, 3:49, 6:23, 8:55, 11:32, 14:05, 16:50, 19:41, 22:20, 24:48
6
Aaron
Barvitz
9AM CrossFit All Levels
24:52
7
Lyman
Anderson
6:30pm CrossFit All Level...
25:00
8
Yaser
Alabdullah
4:30pm CrossFit All Level...
25:11
9
Jonny
Baker
5:30am CrossFit All Level...
25:38
10
kevin
varghese
5:30am CrossFit All Level...
28:15
11
Daniel
Nosko
6:30pm CrossFit All Level...
28:46
12
Private
5:30am CrossFit All Level...
30:34
13
Private
5:30am CrossFit All Level...
32:38
14
The
Godfather
5:30pm CrossFit All Level...
18:36
15
Jeffrey
Palmer
5:30pm CrossFit All Level...
25:53
16
jaime
mendez
6:30pm CrossFit All Level...
26:48
10 rounds
Female Clients
1
Amanda
Bloomfield
5:30pm CrossFit All Level...
26:33
2
amy
an
5:30pm CrossFit All Level...
27:20
3
Annie
Lewis
9AM CrossFit All Levels
27:26
4
Makayla
Baca
5:30am CrossFit All Level...
22:50
5
Maricela
de la Rosa
5:30am CrossFit All Level...
22:54
6
Savanna
Fallon
5:30pm CrossFit All Level...
23:14
bike & stuff
7
Erica
Lugo
6:30pm CrossFit All Level...
23:53
8
Dara
Wieser
5:30am CrossFit All Level...
24:12
1/2 row jump & 1/2 row step over
9
Leilani
Parker
11AM CrossFit All Levels
25:01
10
Kate
Gonzalez
4:30pm CrossFit All Level...
27:36
11
Private
5:30am CrossFit All Level...
28:59
12
Joy
Thomas
4:30pm CrossFit All Level...
30:42
13
christina
chaney
6:30pm CrossFit All Level...
30:56
10rnds / 8rnds 24:20
14
Kendra
Lowry
5:30pm CrossFit All Level...
0:00
2 miles ass bike Abs Bands
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