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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
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm 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):
30 (18/12)
Workout
Hang 10
WOD
Metcon (Weight)
Rx+
3 Hang Power Snatches (Heavy)
30 Double-unders
Perform 1 round every 90 sec.
10 rounds
Rx
3 Hang Power Snatches (Heavy)
25 Double-unders
Perform 1 round every 90 sec.
10 rounds
Fitness
3 Hang Power Snatches (Heavy)
25 speed Steps / 50 Double Unders
Perform 1 round every 90 sec.
10 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 19, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
125 lbs
2
Lyman
Anderson
6:30pm CrossFit All Level...
120 lbs
3
#Sean
Wieser
6:30am CrossFit All Level...
115 lbs
4 @ 125 last @ 145
3
Del
Tutt
5:30pm CrossFit All Level...
115 lbs
3
Duy
Pham
5:30pm CrossFit All Level...
115 lbs
3
Francisco
Garcia
4:30pm CrossFit All Level...
115 lbs
3
Joe
Gaylor
4:30pm CrossFit All Level...
115 lbs
3
Michael
Mowry
4:30pm CrossFit All Level...
115 lbs
115, 8 rounds + 32 reps
4
Andres
Salazar
5:30am CrossFit All Level...
85 lbs
5
#Derek
Wilcock
5:30am CrossFit All Level...
135 lbs
Rx 3 rounds
5
Peter
Hur
5:30pm CrossFit All Level...
135 lbs
30 DU to 5. 25 to 8 20 to 10
5
Phresh
Prince of ...
4:30pm CrossFit All Level...
135 lbs
Broke on the DUs in round 6
6
Aaron
Barvitz
5:30am CrossFit All Level...
115 lbs
15DU a round
6
Chad
Kobold
5:30pm CrossFit All Level...
115 lbs
15DU, they're coming back
7
Steven
Raisor
Noon CrossFit All Levels
85 lbs
speed steps
8
Private
Noon CrossFit All Levels
75 lbs
8
sam
jones
6:30pm CrossFit All Level...
75 lbs
9
Ron
Fleming
5:30pm CrossFit All Level...
65 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
90 lbs
2
Kate
Gonzalez
6:30am CrossFit All Level...
70 lbs
3
amy
an
5:30pm CrossFit All Level...
55 lbs
4
Caren
Trahan
5:30am CrossFit All Level...
50 lbs
4
Tawna
Wedin
Noon CrossFit All Levels
50 lbs
started at 50, last 4 rounds at 65
5
Lindsey
Beagley
6:30pm CrossFit All Level...
85 lbs
10DU's rounds 1-8 15DU's rounds 9&10
6
Johna
Kobold
5:30am CrossFit All Level...
75 lbs
50 SU
7
Hilary
Thomas
4:30pm CrossFit All Level...
55 lbs
SU
8
Private
Noon CrossFit All Levels
45 lbs
8
Savanna
Fallon
6:30am CrossFit All Level...
45 lbs
20SS 5DBLS
9
Ashley
Lopez
5:30pm CrossFit All Level...
25 lbs
9
Stephanie
Palacios
Noon CrossFit All Levels
25 lbs
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