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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Wally World - 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
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):
33 (18/15)
Workout
Wally World
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
Min. 0-4 complete:
15 Wall-Ball Shots
13 Toes-to-Bars
3 rounds
*If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Rx
Min 0-4 complete:
12 Wall-Ball Shots
10 Toes-to-Bars
3 rounds
If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Fitness
Min. 0-4 complete:
10 Wall-Ball Shots
10 knee Ups
3 rounds
min.
If they succeed, move on to:
Min. 4-8, complete 3 more rounds, and so on.
Min 12 min of work, drop reps and continue until 12min mark.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 20, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 + 10
2
Marky
Cat
Noon CrossFit All Levels
4 + 15
0-8 min
3
#Sean
Wieser
6:30pm CrossFit All Level...
11 + 16
Rx Killa
4
Jon
Fallon
6:30pm CrossFit All Level...
8 + 17
5
Del
Tutt
4:30pm CrossFit All Level...
8 + 3
6
John
Iskandar
6:30pm CrossFit All Level...
7 + 0
7
Art
Pfund
5:30pm CrossFit All Level...
5 + 22
8
Cody
Brown
6:30pm CrossFit All Level...
5 + 17
9
Andres
Salazar
5:30pm CrossFit All Level...
5 + 10
10
#Derek
Wilcock
5:30pm CrossFit All Level...
5 + 7
11
Phresh
Prince of ...
4:30pm CrossFit All Level...
5 + 6
12
Chad
Kobold
5:30pm CrossFit All Level...
5 + 3
13
Francisco
Garcia
4:30pm CrossFit All Level...
5 + 2
14
Lyman
Anderson
4:30pm CrossFit All Level...
5 + 1
0-8 rx, 8-12 10/8 2+2
15
Ron
Fleming
5:30pm CrossFit All Level...
4 + 12
Sorta toes to bar ish....
16
Aaron
Barvitz
5:30am CrossFit All Level...
12 + 0
17
Peter
Hur
6:30pm CrossFit All Level...
5 + 16
18
Private
4:30pm CrossFit All Level...
5 + 0
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
8 + 8
2
silvia
laub
4:30pm CrossFit All Level...
5 + 9
3
Mia
McCorkel
6:30pm CrossFit All Level...
5 + 2
4
Ann
Owen
5:30am CrossFit All Level...
12 + 0
4
Johna
Kobold
5:30am CrossFit All Level...
12 + 0
RX the Fitness Floor w/14# WB
5
Savanna
Fallon
6:30am CrossFit All Level...
11 + 16
6
Vanessa
Ortiz
Noon CrossFit All Levels
11 + 11
started RX but then that grip
7
Private
Noon CrossFit All Levels
10 + 0
8
Hilary
Thomas
4:30pm CrossFit All Level...
9 + 0
Rx reps/14#WB/knee ups. plus 12 WB for funsies
9
Amanda
McFarland
6:30pm CrossFit All Level...
8 + 12
12wb, last set lying t2b
10
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
8 + 0
10#
11
Caren
Trahan
6:30pm CrossFit All Level...
6 + 6
12
amy
an
5:30pm CrossFit All Level...
5 + 9
knee raises, 14lb
13
Ashley
Lopez
5:30pm CrossFit All Level...
2 + 17
14
Michele
Pfund
5:30pm CrossFit All Level...
1 + 45
Dnf - it band was not happy
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