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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
From Russia with Love - 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):
28 (18/10)
Workout
From Russia with Love
WOD - FBCF
Metcon (Time)
Rx+
17 Russian KB Swings (32/24 kg)
17 Ring Push-ups
17 Double-unders
3 rounds
Rx
17 Russian KB Swings (24/16 kg)
17 Ring Push-ups
17 Double-unders
3 rounds
Fitness
17 Russian KB Swings
17 Elevated Ring Push-ups
17 Fast Feet
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 17, 2021
Male Clients
1
Jon
Fallon
9:00am CrossFit All Level...
3:04
2
Andres
Salazar
5:30pm CrossFit All Level...
3:06
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3:07
4
#Sean
Wieser
5:30pm CrossFit All Level...
3:16
5
Michael
Mowry
9:00am CrossFit All Level...
3:20
6
Brock
Johnson
5:30pm CrossFit All Level...
3:27
7
Brian
Prout
5:30pm CrossFit All Level...
3:49
8
Jade
Fielder
4:30pm CrossFit All Level...
5:07
9
Alex
Bentley
5:30pm CrossFit All Level...
6:09
10
Jonny
Baker
5:30am CrossFit All Level...
9:28
11
William
Allen
5:30pm CrossFit All Level...
11:16
12
The
Godfather
5:30pm CrossFit All Level...
5:00
fit, 24kg
13
kevin
varghese
6:30pm CrossFit All Level...
5:48
14
Lyman
Anderson
6:30pm CrossFit All Level...
6:40
yellow kb, single leg hops, rx ring push ups
15
Private
5:30am CrossFit All Level...
7:29
16
Private
6:30pm CrossFit All Level...
8:48
17
Antonio
Hall
5:30am CrossFit All Level...
9:19
2 rounds blue KB (35lb) 1 round yellow KB regular Push-up
18
jaime
mendez
6:30pm CrossFit All Level...
13:45
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4:04
2
Savanna
Fallon
4:30pm CrossFit All Level...
6:34
3
Catalina
Johnson
11:00am CrossFit All Leve...
7:29
4
Private
5:30am CrossFit All Level...
5:11
5
Lauren
Pew
9:00am CrossFit All Level...
5:28
6
julia
vergamini
4:30pm CrossFit All Level...
5:45
7
valerie
anderson
6:30pm CrossFit All Level...
6:52
kpu
8
Blanca
Beltran
5:30am CrossFit All Level...
7:26
Yellow DB
9
Christine
Rosini
6:30pm CrossFit All Level...
7:41
"speed" steps
10
Private
6:30pm CrossFit All Level...
7:58
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