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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
RunBell DMC - The Bell is Dumb - 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):
26 (15/11)
Workout
RunBell DMC - The Bell is Dumb
WOD - FBCF
Metcon (4 Rounds for reps)
Rx+
10 Front-rack DB Step-ups (50/35 lb.)
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral Box Jumps (24/20 in.)
4 rounds
Rx
10 Front-rack DB Step-ups (35/25 lb.)
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral Box Jumps (24/20 in.)
4 rounds
Fitness
10 Front-rack DB Step-ups
10 DB Burpees
With time remaining in 3 min.,
perform AMRAP
Lateral DB Jump-overs
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 03, 2021
Male Clients
1
Jon
Fallon
11:00am CrossFit All Leve...
60 Total Reps
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
96 Total Reps
3
#Sean
Wieser
5:30pm CrossFit All Level...
81 Total Reps
4
Brock
Johnson
5:30pm CrossFit All Level...
68 Total Reps
5
Alex
Bentley
4:30pm CrossFit All Level...
62 Total Reps
6
Jonny
Baker
5:30am CrossFit All Level...
54 Total Reps
Step ups left me
7
Brian
Prout
5:30pm CrossFit All Level...
40 Total Reps
8
Michael
Mowry
5:30am CrossFit All Level...
35 Total Reps
9
jaime
mendez
6:30pm CrossFit All Level...
38 Total Reps
35lb DB 20in box
10
Private
5:30am CrossFit All Level...
34 Total Reps
11
William
Allen
5:30pm CrossFit All Level...
28 Total Reps
25lb 1 and 2 3,4-0lb
12
Private
6:30pm CrossFit All Level...
25 Total Reps
13
Juan
Jose
11:00am CrossFit All Leve...
12 Total Reps
14
Antonio
Hall
5:30am CrossFit All Level...
10 Total Reps
15 lbs on first set, 0 on next sets.
15
Private
11:00am CrossFit All Leve...
2 Total Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
89 Total Reps
no jump Burpee
2
Maron
Walker
5:30pm CrossFit All Level...
65 Total Reps
3
Christine
Rosini
6:30pm CrossFit All Level...
62 Total Reps
4
Makayla
Baca
6:30pm CrossFit All Level...
31 Total Reps
5
Savanna
Fallon
4:30pm CrossFit All Level...
130 Total Reps
6
Private
5:30am CrossFit All Level...
88 Total Reps
7
Catalina
Johnson
11:00am CrossFit All Leve...
72 Total Reps
Rx scheme /c 15lb db
8
Blanca
Beltran
5:30am CrossFit All Level...
63 Total Reps
9
Isabella
Rosini
6:30pm CrossFit All Level...
61 Total Reps
small stool lat jumps 15 lbs step up 20 imch
10
amy
an
5:30am CrossFit All Level...
49 Total Reps
20lb DB
11
Private
5:30pm CrossFit All Level...
40 Total Reps
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