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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hang 10 - 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):
27 (16/11)
Workout
Hang 10
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
36 Burpees
32 Hang KB Cleans (24/16 kg) – 16 each side
24 Alt. KB Turkish Get-ups (24/16 kg)
800m Run
AMRAP 30 min.
* Every 5 min., perform 10 HSPU.
Rx
36 Burpees
32 Hang KB Cleans (16/12 kg) – 16 each side
24 Alt. KB Turkish Get-ups
800m Run
AMRAP 30 min.
* Every 5 min., perform 10 HSPU
Fitness
36 Burpees
32 Hang DB Cleans – 16 each side
24 Alt. DB Turkish Get-ups
600m Run
AMRAP 30 min.
* Every 5 min., perform 10 Seated DB Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 23, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
1 + 70
2
Brian
Prout
5:30pm CrossFit All Level...
1 + 7
3
Jon
Fallon
9:00am CrossFit All Level...
1 + 92
4
Michael
Mowry
9:00am CrossFit All Level...
1 + 84
5
Brock
Johnson
9:00am CrossFit All Level...
1 + 45
all strict HSPU
6
Lyman
Anderson
6:30pm CrossFit All Level...
2 + 36
36 weighted situps(20#), 32 KB HC, 24 KB Stand ups, 800m assault ...
7
Jonny
Baker
5:30am CrossFit All Level...
1 + 77
Rx sub 25# Seated Press
8
corey
shilhanek
5:30am CrossFit All Level...
1 + 76
25# DB press
8
The
Godfather
4:30pm CrossFit All Level...
1 + 76
yellow, 600
9
jaime
mendez
6:30pm CrossFit All Level...
1 + 73
600mrun 16kg kb
10
Alex
Bentley
5:30pm CrossFit All Level...
1 + 71
16kg cleans and turkish, 35 db seated press
11
Private
5:30am CrossFit All Level...
1 + 70
12
Juan
Jose
11:00am CrossFit All Leve...
1 + 10
36 burpees, 32-16kg, 24-12kg, 800m
13
Jaden
Pfeiffer
6:30pm CrossFit All Level...
1 + 0
14
Private
4:30pm CrossFit All Level...
0 + 85
15
Antonio
Hall
5:30am CrossFit All Level...
0 + 0
36 burpees 32 hang db cleans 18 db turkish get-ups 600m run
Female Clients
1
Olga
Soto
6:30pm CrossFit All Level...
2 + 0
barely!
1
Savanna
Fallon
4:30pm CrossFit All Level...
2 + 0
2
Catalina
Johnson
9:00am CrossFit All Level...
1 + 123
10# DB
3
Isabella
Rosini
6:30pm CrossFit All Level...
1 + 110
fitness 8kg KB 10# DB
4
valerie
anderson
6:30pm CrossFit All Level...
1 + 90
50 hspu,abmat,TGU and RBF
5
Annie
Lewis
9:00am CrossFit All Level...
1 + 68
10 SPp 20#
6
Private
5:30am CrossFit All Level...
1 + 57
7
Blanca
Beltran
5:30am CrossFit All Level...
1 + 50
8lb + 15lb
8
Makayla
Baca
6:30pm CrossFit All Level...
1 + 46
Purple get ups. Yellow Cleans
9
Christine
Rosini
6:30pm CrossFit All Level...
1 + 37
Rx except 2 ab mat HSPU
10
Lauren
Pew
9:00am CrossFit All Level...
1 + 13
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