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Components
Weighted Pull-ups
Pull-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Rowling Thunder - 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):
8 (8/0)
Workout
Rowling Thunder
Weightlifting
Weighted Pull-ups (1 x 3 )
The Strict Pull-up
Weightlifting
Pull-ups (3 x max)
Pull-ups
WOD
Metcon (AMRAP - Reps)
Rx+
Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB Turkish Get-ups (16/12kg.)
Rest 1 min.
3 rounds
Rx
Row 40/30 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB Turkish Get-ups (12/8kg.)
Rest 1 min.
3 rounds
Fitness
Row 30/20 Cal.
With time remaining in 4 min.,
perform max reps Alt. KB/DB Turkish Get-ups
Rest 1 min.
3 rounds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, February 21, 2019
Male Clients
1
Jon
Fallon
6:30pm CrossFit All Level...
1 x 3 @ 75 lbs
2
Cody
Brown
Noon CrossFit All Levels
1 x 3 @ 65 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
1 x 3 @ 37.5 lbs
4
Brock
Johnson
6:30pm CrossFit All Level...
1 x 3 @ 35 lbs
4
Josh
Carter
9am CrossFit All Levels
1 x 3 @ 35 lbs
4
The
Godfather
Noon CrossFit All Levels
1 x 3 @ 35 lbs
5
Francisco
Garcia
Noon CrossFit All Levels
1 x 3 @ 26 lbs
yellow kb
6
leo
galaz
9am CrossFit All Levels
1 x 3 @ 25 lbs
Female Clients
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