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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Up Up and Away - 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):
31 (19/12)
Workout
Up Up and Away
WOD - FBCF
Metcon (Time)
Rx+
1k Row
Rest 2 min.
24 Bar Muscle-ups
Rest 2 min.
50 KB Swings (24/16 kg)
Rest 2 min.
Row 500 m
Rest 1 min.
12 Bar Muscle-ups
Rest 1 min.
25 KB Swings
Rx
1k Row
Rest 2 min.
24 Pull ups
Rest 2 min.
50 KB Swings (16/12 kg)
Rest 2 min.
Row 500 m
Rest 1 min.
12 Pull ups
Rest 1 min.
25 KB Swings
Fitness
1k Row
Rest 2 min.
24 Jumping Chest-to-bar Pull-ups
Rest 2 min.
50 KB Swings
Rest 2 min.
Row 500 m
Rest 1 min.
12 Jumping Chest-to-bar Pull-ups
Rest 1 min.
25 KB Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 09, 2021
Male Clients
1
Jon
Fallon
5:30pm CrossFit All Level...
19:43
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
21:28
3
Brian
Prout
5:30pm CrossFit All Level...
24:42
4
Michael
Mowry
9:00am CrossFit All Level...
16:54
5
Brock
Johnson
11:00am CrossFit All Leve...
17:14
grip again
6
Andres
Salazar
5:30pm CrossFit All Level...
17:20
7
Alex
Bentley
4:30pm CrossFit All Level...
17:21
8
#Derek
Wilcock
5:30pm CrossFit All Level...
17:23
9
Jade
Fielder
4:30pm CrossFit All Level...
18:13
10
corey
shilhanek
5:30am CrossFit All Level...
18:28
11
John
Cao
5:30pm CrossFit All Level...
19:02
12
Jonny
Baker
5:30am CrossFit All Level...
19:18
13
Private
5:30am CrossFit All Level...
20:19
14
Private
11:00am CrossFit All Leve...
20:21
15
John
Iskandar
5:30pm CrossFit All Level...
21:30
16
kevin
varghese
6:30pm CrossFit All Level...
22:04
17
#Sean
Wieser
4:30pm CrossFit All Level...
18:44
Bike 60cal, 30cal RX
18
Antonio
Hall
5:30am CrossFit All Level...
19:36
jumping pull-ups yellow KB
19
Lyman
Anderson
6:30pm CrossFit All Level...
20:01
1 mile bike, 24 pull ups, 50 kb swings (8kg) .5 mile bike, 12 pul...
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
29:56
Wanna know the max amount of rips you can get on one hand? ...the...
2
Maron
Walker
4:30pm CrossFit All Level...
18:50
3
Catalina
Johnson
4:30pm CrossFit All Level...
19:16
4
julia
vergamini
5:30pm CrossFit All Level...
20:33
5
Savanna
Fallon
4:30pm CrossFit All Level...
21:09
6
Kate
Gonzalez
4:30pm CrossFit All Level...
17:35
Sub ring rows
7
maria
cutler
5:30am CrossFit All Level...
19:08
8
Private
5:30am CrossFit All Level...
19:22
9
Blanca
Beltran
5:30am CrossFit All Level...
20:21
Yellow kb
10
valerie
anderson
6:30pm CrossFit All Level...
21:10
rx w 30 pu, 40 KBS
11
Isabella
Rosini
6:30pm CrossFit All Level...
21:26
ring rows
12
Olga
Soto
6:30pm CrossFit All Level...
21:47
ring rows
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