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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Alternate reality - 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):
35 (17/18)
Workout
Alternate reality
WOD
Metcon (Time)
Rx+
(Alt) 250-m Row / 200-m Run
10 Hang Power Clean (115/75 lb.)
(Alt) 10 Ring Rows / 10 Slam Balls 20/15
8 Rounds
Rx
(Alt) 250-m Row / 200-m Run
10 Hang Power Clean (95/65 lb.)
(Alt) 10 Ring Rows / 10 Slam Balls 20/15
8 Rounds
Fitness
(Alt) 250-m Row / 200-m Run
10 Hang Power Clean
(Alt) 10 Ring Rows / 10 Slam Balls
6 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 09, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
19:24
2
#Sean
Wieser
6:30am CrossFit All Level...
19:28
3
Marky
Cat
6:30pm CrossFit All Level...
19:38
4
Peter
Hur
5:30pm CrossFit All Level...
19:53
5
Francisco
Garcia
4:30pm CrossFit All Level...
20:47
6
Aaron
Barvitz
5:30am CrossFit All Level...
23:16
7
Del
Tutt
5:30pm CrossFit All Level...
23:51
8
Phresh
Prince of ...
4:30pm CrossFit All Level...
23:59
9
The
Godfather
4:30pm CrossFit All Level...
24:50
10
#Derek
Wilcock
5:30pm CrossFit All Level...
25:53
11
Joe
Gaylor
4:30pm CrossFit All Level...
26:16
12
Cody
Brown
Noon CrossFit All Levels
22:19
13
Lyman
Anderson
6:30pm CrossFit All Level...
22:46
14
John
Iskandar
6:30pm CrossFit All Level...
24:06
15
Jon
Fallon
6:30pm CrossFit All Level...
19:14
16
Steven
Raisor
Noon CrossFit All Levels
19:15
RX weight
17
Private
Noon CrossFit All Levels
22:09
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
19:14
2
Lindsey
Beagley
6:30pm CrossFit All Level...
21:05
3
Maron
Walker
4:30pm CrossFit All Level...
22:26
4
Alesha
Asijie
5:30am CrossFit All Level...
23:42
wow #death
5
Kate
Gonzalez
6:30am CrossFit All Level...
24:24
6
Amanda
McFarland
4:30pm CrossFit All Level...
22:15
65lbs
7
Mia
McCorkel
6:30pm CrossFit All Level...
23:09
ring rows on 45lb plate/65lbs
8
Vanessa
Ortiz
6:30pm CrossFit All Level...
23:33
9
Private
6:30am CrossFit All Level...
23:48
10
amy
an
5:30pm CrossFit All Level...
25:22
11
Hilary
Thomas
4:30pm CrossFit All Level...
26:19
12
Amanda
Phox
Noon CrossFit All Levels
18:43
Clean at 35
13
Leah
Fox
5:30am CrossFit All Level...
19:22
45lbs
14
Private
Noon CrossFit All Levels
21:06
15
Johna
Kobold
6:30pm CrossFit All Level...
21:45
If only I could run :( but everything else was RX
16
Erica
Lugo
6:30pm CrossFit All Level...
22:18
X3 rounds
17
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
25:05
55# rx reps
18
valerie
anderson
6:30pm CrossFit All Level...
27:57
rx reps 45
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