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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Weekend and Chris's - 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):
34 (18/16)
Workout
Weekend and Chris's
WOD
Metcon (Time)
20 Min Time Cap!
Rx+
1-mile Run
100 Double Unders
25 Handstand Push-ups
1-mile- Run
100 Double Unders
25 Handstand Push-ups
Rx
1-mile Run
100 Double Unders
25 Handstand Push-ups
800-m Run
50 Double Unders
12 Handstand Push-ups
Fitness
800-m Run
200 Single Unders or 100 Speed Steps
25 Seated DB Press or 50 Cherry Pickers.
2 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 10, 2018
Male Clients
1
Joe
Gaylor
6:30pm CrossFit All Level...
19:56
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
20:00
54 DU's into 2nd RD
2
Lyman
Anderson
6:30pm CrossFit All Level...
20:00
1 round Rx+
2
Marky
Cat
5:30pm CrossFit All Level...
20:00
finished 2nd mile 19:54
2
Peter
Hur
5:30pm CrossFit All Level...
20:00
finished 1st round at 19:46
3
#Sean
Wieser
6:30pm CrossFit All Level...
16:34
4
Aaron
Barvitz
6:30pm CrossFit All Level...
20:00
15 HSPU in first round
4
Andres
Salazar
5:30am CrossFit All Level...
20:00
-6 Handstand Push-Ups
4
Cody
Brown
Noon CrossFit All Levels
20:00
lots of single unders +450m
4
Del
Tutt
5:30pm CrossFit All Level...
20:00
575m.
4
Michael
Mowry
6:30pm CrossFit All Level...
20:00
2nd round, 800m + 50 doubles
4
Peter
Hur
4:30pm CrossFit All Level...
20:00
finished first round at 19:46
5
John
Cao
4:30pm CrossFit All Level...
0:00
DNF - 1rnd + 300m
6
Aaron
Barvitz
5:30am CrossFit All Level...
16:28
35# Press, Single Unders
7
Jon
Fallon
6:30pm CrossFit All Level...
17:40
8
Chris
Gracey
6:30pm CrossFit All Level...
20:00
RX except cherry pickers. steps away from finishing 800M run
8
Francisco
Garcia
5:30pm CrossFit All Level...
20:00
1 mile, 100du, 50 cherry, 1mile
8
Steven
Raisor
Noon CrossFit All Levels
20:00
1 round + 700 m
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
20:00
19:45 finished 2nd mile
2
Mia
McCorkel
6:30pm CrossFit All Level...
20:00
46 DUs in 2nd round
2
Tawna
Wedin
Noon CrossFit All Levels
20:00
time cap, 9 handstand push ups left. ugh!
3
Ann
Owen
5:30am CrossFit All Level...
14:23
4
Annie
Lewis
9am CrossFit All Levels
17:24
5
Private
5:30am CrossFit All Level...
17:26
6
Lauren
Pew
9am CrossFit All Levels
17:49
7
Alesha
Asijie
5:30am CrossFit All Level...
18:39
8
Johna
Kobold
6:30pm CrossFit All Level...
18:44
1 mile row, 200 single unders, 25 shoulder press w/20# DB
9
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
18:52
10
Pat
Golba-Lynch
9am CrossFit All Levels
19:00
row 15 push press
11
Amanda
McFarland
6:30pm CrossFit All Level...
19:10
800m, speed steps, cherry pickers, completed 2 rounds
12
Erica
Lugo
6:30pm CrossFit All Level...
19:16
800m 75 jr, 20 walls climbs 400 m 40 jr, 20 walls climbs
13
Private
Noon CrossFit All Levels
20:00
13
Maron
Walker
5:30pm CrossFit All Level...
20:00
800m/100 2x's/25lb dumbell press
14
valerie
anderson
6:30pm CrossFit All Level...
20:12
hspus 15 speed steps 800x2
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