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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Work n Hold - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm 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):
23 (15/8)
Workout
Work n Hold
WOD
Metcon (AMRAP - Reps)
Rx
1 min. Air Squats
30 sec. Rest
1 min. Squat Hold
30 sec. Rest
1 min. Parallette Pass-throughs
30 sec. Rest
1 min. Plank
30 sec. rest
3 rounds
Fitness
1 min. Air Squats
30 sec. Rest
1 min. Squat Hold
30 sec. Rest
1 min. Box Pass-throughs
30 sec. Rest
1 min. Plank
30 sec. rest
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 07, 2019
Male Clients
1
Andres
Salazar
6:30pm CrossFit All Level...
251 Reps
2
#Sean
Wieser
6:30pm CrossFit All Level...
236 Reps
86,76,74
3
Brock
Johnson
6:30pm CrossFit All Level...
214 Reps
75, 70, 69
4
Cody
Brown
Noon CrossFit All Levels
200 Reps
5
Francisco
Garcia
Noon CrossFit All Levels
184 Reps
56,6 - 50,12 - 48,12
6
Josh
Carter
9am CrossFit All Levels
165 Reps
7
Del
Tutt
6:30pm CrossFit All Level...
162 Reps
8
The
Godfather
Noon CrossFit All Levels
150 Reps
9
Father
Dan Vanyo
Noon CrossFit All Levels
137 Reps
10
kevin
varghese
6:30am CrossFit All Level...
167 Reps
bench pass thru
11
leo
galaz
9am CrossFit All Levels
150 Reps
12
Private
5:30am CrossFit All Level...
131 Reps
13
Aaron
Barvitz
5:30am CrossFit All Level...
111 Reps
bench for pass throughs
14
Jacob
Scott
6:30pm CrossFit All Level...
94 Reps
15
Private
9am CrossFit All Levels
71 Reps
Female Clients
1
Catalina
Johnson
4:30pm CrossFit All Level...
229 Reps
2
silvia
laub
Noon CrossFit All Levels
175 Reps
3
Savanna
Fallon
6:30pm CrossFit All Level...
160 Reps
4
Annie
Lewis
9am CrossFit All Levels
150 Reps
5
Danielle
Nelson
6:30pm CrossFit All Level...
401 Reps
modified box pass-thrus with jump rope. wrist is out of order!!
6
Private
6:30pm CrossFit All Level...
177 Reps
6
Joy
Thomas
6:30am CrossFit All Level...
177 Reps
35/33/34/25/25/25
7
Erica
Lugo
4:30pm CrossFit All Level...
35 Reps
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