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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Space Shuttle Door Gunner - 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):
17 (7/10)
Workout
Space Shuttle Door Gunner
WOD
Metcon (Time)
Rx
20 x 20m Shuttle Runs
20 OH Plate Walking Lunges (45/25 lb.)
20 x 20-m Shuttle Runs
30 Plate Good mornings
20 x 20m Shuttle Runs
40 Plate Lateral Jump overs
Fitness
20 x 20m Shuttle Runs
20 OH Plate Walking Lunges
20 x 20m Shuttle Runs
30 Plate Good mornings
20 x 20m Shuttle Runs
40 Plate Lateral Jump overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 08, 2018
Male Clients
1
Cody
Brown
Noon CrossFit All Levels
8:49
2
Lyman
Anderson
6:30pm CrossFit All Level...
9:16
3
Paolo
Perez-Fran ...
6:30pm CrossFit All Level...
9:22
4
Chris
Gracey
6:30pm CrossFit All Level...
10:34
5
Aaron
Barvitz
5:30am CrossFit All Level...
14:03
6
Chad
Kobold
4:30pm CrossFit All Level...
13:38
25lbs
7
Private
Noon CrossFit All Levels
15:00
Female Clients
1
Mia
McCorkel
6:30pm CrossFit All Level...
9:22
2
Tawna
Wedin
Noon CrossFit All Levels
10:09
3
Savanna
Fallon
6:30am CrossFit All Level...
12:24
4
Caren
Trahan
6:30am CrossFit All Level...
14:02
5
Lindsey
Beagley
6:30am CrossFit All Level...
14:35
6
Alesha
Asijie
5:30am CrossFit All Level...
15:41
7
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
12:12
8
Jewel
Collins
6:30am CrossFit All Level...
12:21
15#
9
Johna
Kobold
6:30am CrossFit All Level...
12:22
500k Row / 25# plate / redbox step overs
10
Private
5:30am CrossFit All Level...
14:46
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