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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dirty 30! - 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):
42 (21/21)
Workout
Dirty 30!
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
30/20 cal. Assault Bike
20 Hang Power Snatches (115/85 lb.)
10 Strict Pull-ups
600-m Run(two 300’s)
10 Parallette Pass-throughs
20 KB Swings (32/24 kg)
AMRAP 30 min.
Rx
25/15 cal. Assault Bike
20 Hang Power Snatches (95/65 lb.)
10 Pull-ups
600-m Run (two 300’s)
10 Parallette Pass-throughs
20 KB Swings (24/16 kg)
AMRAP 30 min.
Fitness
15/10 cal. Assault Bike
15 Hang Power Cleans
10 Jumping Pull-ups
400-m run
10 Parallette Pass-throughs
15 KB Swings
AMRAP 30 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 17, 2019
Male Clients
1
Brock
Johnson
5:30pm CrossFit All Level...
2 + 63
2
Jon
Fallon
Noon CrossFit All Levels
2 + 60
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
2 + 40
4
Brian
Prout
Noon CrossFit All Levels
1 + 75
5
jason
woodall
5:30am CrossFit All Level...
2 + 88
strict pullups 30 cal assault bike
6
Francisco
Garcia
5:30pm CrossFit All Level...
2 + 66
7
Private
9am CrossFit All Levels
2 + 54
8
John
Cao
6:30pm CrossFit All Level...
2 + 20
9
Phresh
Prince of ...
5:30pm CrossFit All Level...
2 + 4
10
kevin
varghese
5:30am CrossFit All Level...
3 + 49
11
The
Godfather
5:30pm CrossFit All Level...
3 + 19
12
Private
5:30am CrossFit All Level...
3 + 0
13
Lyman
Anderson
6:30pm CrossFit All Level...
2 + 53
all Rx except 75# bb
14
Chad
Kobold
4:30pm CrossFit All Level...
2 + 30
Rx W/extra plate parallettes height
14
Jeffrey
Palmer
4:30pm CrossFit All Level...
2 + 30
Fitness+
15
Aaron
Barvitz
4:30pm CrossFit All Level...
2 + 29
RX weight/reps...really quiestionable pass throughs
16
John
Iskandar
6:30pm CrossFit All Level...
2 + 20
Rx except 75# snatches
17
Private
5:30am CrossFit All Level...
2 + 2
18
Mahadev
Kakade
4:30pm CrossFit All Level...
2 + 0
25 cal, 65lbs, 10 p ups, 600m, 10 PPT, 24Kg
19
#Derek
Wilcock
4:30pm CrossFit All Level...
1 + 103
Rx+ except pass thru's
20
Mike
Rogers
6:30pm CrossFit All Level...
1 + 73
rx reps, 75 lb snatch, Jumping C2B
Female Clients
1
Annie
Lewis
9am CrossFit All Levels
2 + 38
2
Savanna
Fallon
6:30pm CrossFit All Level...
2 + 22
3
Lauren
Pew
9am CrossFit All Levels
2 + 18
4
Private
5:30am CrossFit All Level...
3 + 55
5
Amanda
Phox
6:30pm CrossFit All Level...
3 + 46
fitness w/ row
6
Kendra
Lowry
5:30pm CrossFit All Level...
3 + 43
RX+ Reps: Assualt Bike, pistols, GDH Situps, Run, Passthroughs, G...
7
Makayla
Baca
5:30am CrossFit All Level...
3 + 14
purple KB, 35# HPC
8
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
3 + 0
9
Maron
Walker
5:30am CrossFit All Level...
2 + 70
RX w row
10
Amanda
McFarland
6:30pm CrossFit All Level...
2 + 65
15/20/10/55lb snatch
11
Johna
Kobold
5:30am CrossFit All Level...
2 + 62
12
Alesha
Asijie
5:30pm CrossFit All Level...
2 + 52
RX+ weight, 15 cal, green band, 400m
13
Erica
Lugo
5:30pm CrossFit All Level...
2 + 51
600m row/ banded pu's/ yellow kb
14
Alexandra
Hawn
5:30am CrossFit All Level...
2 + 49
15
Amber
Bloomfield
6:30pm CrossFit All Level...
2 + 45
red band kipping pups 45# boxes yellow KB
16
Christine
Rosini
6:30pm CrossFit All Level...
2 + 44
17
Private
9am CrossFit All Levels
2 + 29
18
Catalina
Johnson
5:30pm CrossFit All Level...
2 + 25
19
Isabella
Rosini
6:30pm CrossFit All Level...
2 + 24
15 cal bike,10 jump pull ups,600 m run,kb 12 lb x 15
20
valerie
anderson
6:30pm CrossFit All Level...
2 + 16
rx reps not rx weight
21
Mia
McCorkel
6:30pm CrossFit All Level...
2 + 12
55lb HPS
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