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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
WOD Batch - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (15/12)
Workout
WOD Batch
WOD - FBCF
Metcon (2 Rounds for time)
Rx+
In 15 min.:
2k Row
In 10 min.:
10 Power Snatches (115/75 lb.)
10 OH Squats
3 rounds
In 5 min.:
Rx
In 15 min.:
2k Row
In 10 min.:
10 Power Snatches (95/65 lb.)
10 OH Squats
3 rounds
In 5 min.:
Fitness
In 15 min.:
1.5k Row
In 10 min.:
10 Power Snatches
10 OH Squats
3 rounds
In 5 min.:
Metcon (AMRAP - Rounds and Reps)
Rx+
10 Clapping Push-ups
10 SDHPs
AMRAP 5 min.
Rx
10 Push-ups
10 SDHPs
AMRAP 5 min.
Fitness
10 Push-ups
10 SDHPs
AMRAP 5 min.
Metcon (AMRAP - Rounds and Reps)
Rx+
10 Clapping Push-ups
10 SDHPs
AMRAP 5 min.
Rx
10 Push-ups
10 SDHPs
AMRAP 5 min.
Fitness
10 Push-ups
10 SDHPs
AMRAP 5 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 11, 2021
Male Clients
1
Brock
Johnson
9:00am CrossFit All Level...
13:03
buckle up
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
13:48
3
Private
4:30pm CrossFit All Level...
14:16
4
#Derek
Wilcock
4:30pm CrossFit All Level...
16:05
5
#Sean
Wieser
4:30pm CrossFit All Level...
12:17
6
Alex
Bentley
4:30pm CrossFit All Level...
12:35
7
Jade
Fielder
4:30pm CrossFit All Level...
13:52
8
jaime
mendez
6:30pm CrossFit All Level...
16:34
9
corey
shilhanek
5:30am CrossFit All Level...
9:36
10
Jon
Fallon
4:30pm CrossFit All Level...
11:33
75#
11
Jonny
Baker
5:30am CrossFit All Level...
14:28
75#
12
The
Rooster
6:30pm CrossFit All Level...
14:37
squats instead of OH squats
13
Juan
Jose
11:00am CrossFit All Leve...
15:02
2k, 75
14
kevin
varghese
5:30pm CrossFit All Level...
15:15
75#
15
Private
9:00am CrossFit All Level...
17:31
Female Clients
1
Lauren
Pew
9:00am CrossFit All Level...
16:13
2
Samantha
Zaykoski
5:30am CrossFit All Level...
8:40
Rx row, 55# barbell.
3
maria
cutler
4:30pm CrossFit All Level...
8:42
4
Kendra
Lowry
5:30pm CrossFit All Level...
11:44
RX+ sub 84 cal ass bike
5
julia
vergamini
5:30pm CrossFit All Level...
12:49
35#
6
Catalina
Johnson
4:30pm CrossFit All Level...
12:56
45#
7
Kasie
Shadduck
6:30pm CrossFit All Level...
13:22
8
Private
5:30am CrossFit All Level...
15:27
9
Blanca
Beltran
5:30am CrossFit All Level...
16:13
45#
10
Private
11:00am CrossFit All Leve...
16:33
11
Olga
Soto
6:30pm CrossFit All Level...
17:20
#55
12
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
20:27
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