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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Six Shooter - Firebird CrossFit
Class
(All)
5:30am 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):
37 (21/16)
Workout
Six Shooter
WOD
Metcon (Time)
Rx+
800-m Run
30 Power Snatches (115/75 lb.)
40 Alt. Pistols
Rest 1 min.
600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.
400-m Run
10 Power Snatches
20 Alt. Pistols
Rx
800-m Run
30 Power Snatches (95/65 lb.)
40 Alt. Pistols
Rest 1 min.
600-m Run
20 Power Snatches
30 Alt. Pistols
Rest 1 min.
400-m Run
10 Power Snatches
20 Alt. Pistols
Fitness
600-m Run
25 Power Snatches
30 One Leg Squat
Rest 1 min.
400-m Run
15 Power Snatches
20 One Leg Squat
Rest 1 min.
200-m Run
10 Power Snatches
15 One Leg Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 10, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
24:02
2
Jon
Fallon
Noon CrossFit All Levels
25:56
3
Brock
Johnson
5:30pm CrossFit All Level...
28:00
4
Cody
Brown
Noon CrossFit All Levels
26:41
5
The
Godfather
Noon CrossFit All Levels
17:38
600/400/200, 25/15/10@75, 40/30/20 air squats
6
jason
woodall
5:30am CrossFit All Level...
18:02
75lb snatch
7
Jeffrey
Palmer
4:30pm CrossFit All Level...
20:13
53 lbs
8
Jacob
Scott
6:30pm CrossFit All Level...
20:40
Fitness
9
Lyman
Anderson
6:30pm CrossFit All Level...
21:33
rx reps 75lb, pistol scale (1)0- 9:06 (2)-10:06-16:33 (3)-17:33-2...
10
Aaron
Barvitz
5:30am CrossFit All Level...
21:39
2 rounds rx self time cap
11
Private
Noon CrossFit All Levels
21:53
12
jaime
mendez
6:30pm CrossFit All Level...
22:01
13
John
Cao
9am CrossFit All Levels
22:51
2rnd
14
Del
Tutt
5:30pm CrossFit All Level...
23:16
75lbs, toe pistols, RX scheme
15
Brian
Welty
4:30pm CrossFit All Level...
23:53
85#
16
Mahadev
Kakade
6:30pm CrossFit All Level...
23:55
17
Andres
Salazar
6:30pm CrossFit All Level...
23:57
75Lb
18
Mike
Rogers
6:30pm CrossFit All Level...
24:20
RX reps, pistols-toe behind, 65 lb snatch
19
John
Iskandar
5:30pm CrossFit All Level...
24:30
Rx scheme, 75# snatch, 1-leg squat
20
Brian
Kohl
Noon CrossFit All Levels
26:45
75lbs 30/16/10 pistols
20
Francisco
Garcia
5:30pm CrossFit All Level...
26:45
95lbs, air squats
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
22:45
2
Mia
McCorkel
6:30pm CrossFit All Level...
28:40
3
Johna
Kobold
5:30am CrossFit All Level...
16:02
fitness row w/ 45# snatch
4
Private
5:30am CrossFit All Level...
16:30
5
Caren
Trahan
5:30am CrossFit All Level...
18:09
row, 35# one lg squat
6
savannah
kokaliares
9am CrossFit All Levels
19:50
7
valerie
anderson
6:30pm CrossFit All Level...
20:27
35
8
Lauren
Pew
9am CrossFit All Levels
20:43
45#, toe behind the foot pistol
9
Kaitlin
Welty
4:30pm CrossFit All Level...
21:14
10
Catalina
Johnson
5:30pm CrossFit All Level...
21:58
11
Alexandra
Hawn
6:30pm CrossFit All Level...
22:18
45lb
12
amy
an
5:30pm CrossFit All Level...
22:47
35lb rxruns
13
Annie
Lewis
Noon CrossFit All Levels
22:50
45# snatch
14
Joy
Thomas
6:30pm CrossFit All Level...
22:54
rx runs/fitness PS & 1-leg squats/25 lb
15
Amanda
McFarland
5:30pm CrossFit All Level...
23:01
800/20/30=45lb 600/15/20/=55 400/10/20=55lb
16
Savanna
Fallon
6:30pm CrossFit All Level...
25:49
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