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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Four Frodo - 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):
34 (16/18)
Workout
Four Frodo
WOD
Metcon (Time)
Rx+
200-m Plate Run (45/25 lb.-Single Plate)
20 Alt. DB Power Snatches (50/35 lb.) (40 total)
Max Set Push Press Wall Balls(20/14)
4 rounds
Rx
200-m Plate Run (25/15 lb.-Single Plate)
20 Alt. DB Power Snatches (35/20 lb.) (40 total)
Max Set Push Press Wall Balls (20/14)
4 rounds
Fitness
200-m Plate Run (Single Plate)
20 Alt. DB Power Snatches (40 total)
Max Set Push Press Wall Balls
4 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 10, 2019
Male Clients
1
Private
5:30am CrossFit All Level...
19:12
2
Andres
Salazar
6:30pm CrossFit All Level...
20:59
23:05-2:36
3
Francisco
Garcia
4:30pm CrossFit All Level...
23:20
25:35 - 2:11
4
Brock
Johnson
5:30pm CrossFit All Level...
12:19
40,25,25,25
5
Jon
Fallon
5:30pm CrossFit All Level...
12:22
25,27,23,17
6
Lyman
Anderson
6:30pm CrossFit All Level...
14:31
7
Daniel
Nosko
6:30pm CrossFit All Level...
17:05
8
Adam
Moeser
4:30pm CrossFit All Level...
17:20
9
Del
Tutt
5:30pm CrossFit All Level...
18:15
10
kevin
varghese
5:30am CrossFit All Level...
19:01
11
Chad
Kobold
4:30pm CrossFit All Level...
19:50
24:50...25, 25, 25, 25
12
The
Godfather
5:30pm CrossFit All Level...
19:58
20,22,25,25
13
#Sean
Wieser
6:30pm CrossFit All Level...
16:40
14
Mahadev
Kakade
6:30pm CrossFit All Level...
16:51
20lb db snatch, 25l plate run
15
Steven
Raisor
5:30am CrossFit All Level...
18:05
14lb ball 15lb plate
16
Nick
Nielson
5:30pm CrossFit All Level...
23:29
Female Clients
1
Maron
Walker
5:30pm CrossFit All Level...
12:30
125 wbpp
2
Savanna
Fallon
6:30pm CrossFit All Level...
14:15
3
Annie
Lewis
9am CrossFit All Levels
14:30
4
Catalina
Johnson
5:30pm CrossFit All Level...
14:50
5
Alesha
Asijie
5:30am CrossFit All Level...
15:14
85 ppwb
6
Lauren
Pew
9am CrossFit All Levels
15:42
7
Johna
Kobold
5:30pm CrossFit All Level...
16:30
10-10-10-10
8
Vanessa
Wieser
5:30pm CrossFit All Level...
16:39
m km k,m km
9
Mia
McCorkel
6:30pm CrossFit All Level...
16:57
10
Christine
Rosini
6:30pm CrossFit All Level...
17:00
11
Private
5:30am CrossFit All Level...
17:34
12
valerie
anderson
6:30pm CrossFit All Level...
19:53
so special
13
amy
an
4:30pm CrossFit All Level...
20:00
14
Amanda
Phox
6:30pm CrossFit All Level...
14:24
19:54 - 5:30 (25/25/25/35)
15
savannah
kokaliares
9am CrossFit All Levels
14:55
16
Makayla
Baca
5:30am CrossFit All Level...
16:17
10# everything
17
Erica
Lugo
5:30pm CrossFit All Level...
20:45
15lb plate/ 15 db/ 20 x 4 wall balls 6lb ball
18
Kendra
Lowry
5:30pm CrossFit All Level...
0:00
Assault Bike 30 cal and Absolute
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