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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Mountain - 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 (20/14)
Workout
The Mountain
WOD
Metcon (Time)
Rx+
2 Rope Climb
4 Squat Cleans (185/135 lb.)
8 HSPU
16 KB Swings (32/24 kg.)
32 Pull-ups
16 KB Swings (32/24 kg.)
8 HSPU
4 Squat Cleans (185/135 lb.)
2 Rope Climbs
Rx
2 Rope Climb
4 Squat Cleans (155/115 lb.)
8 HSPU
16 KB Swings (24/16 kg.)
32 Pull-ups
16 KB Swings (24/16 kg.)
8 HSPU
4 Squat Cleans (155/115 lb.)
2 Rope Climb
Fitness
6 Seated Rope Climb
4 Power Cleans
8 Push-ups
16 KB Swings
32 Ring Rows
16 KB Swings
8 Push-ups
4 Power Cleans
6 Seated Rope Climb
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 18, 2018
Male Clients
1
Marky
Cat
Noon CrossFit All Levels
6:40
2
Chris
“Old Man” ...
5:30pm CrossFit All Level...
7:00
3
#Sean
Wieser
5:30pm CrossFit All Level...
8:14
4
Jon
Fallon
5:30pm CrossFit All Level...
8:48
5
Joe
Gaylor
Noon CrossFit All Levels
9:30
6
Peter
Hur
4:30pm CrossFit All Level...
17:00
couldnt complete last rope climb >:(
7
#Derek
Wilcock
5:30pm CrossFit All Level...
18:02
8
John
Cao
4:30pm CrossFit All Level...
6:42
9
Scott
Choronzy
Noon CrossFit All Levels
10:13
10
Aaron
Barvitz
5:30am CrossFit All Level...
11:54
11
Lyman
Anderson
6:30pm CrossFit All Level...
12:36
12
Private
Noon CrossFit All Levels
7:50
13
Thomas
Badger
6:30pm CrossFit All Level...
8:38
seated rope PC 85# KB blue ring rows
14
Andres
Salazar
5:30pm CrossFit All Level...
9:24
Rx with 115Lb Squat cleans
15
Steven
Raisor
Noon CrossFit All Levels
9:37
2- 1/2 rope climbs, blue KB
16
Ron
Fleming
6:30pm CrossFit All Level...
10:37
Rope Climb, 105 SC, push ups, RX reps.
17
sam
jones
6:30pm CrossFit All Level...
10:40
18
cameron
jarman
6:30am CrossFit All Level...
12:27
19
Ryan
Tsinigine
6:30pm CrossFit All Level...
13:00
2 rope climbs, 4 power cleans, 8 push ups, 16 kb swings, 32 RIng ...
20
Francisco
Garcia
4:30pm CrossFit All Level...
14:10
155 sqt clean, red kbs, 135 push press (No hspu)
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
7:10
2
Amanda
Phox
Noon CrossFit All Levels
7:39
Seated RC; 55#; kick ups; jpu
3
Hilary
Thomas
4:30pm CrossFit All Level...
7:44
3sit-st climbs/75#SC/20#str press/yellowKB. fitnessed the sh!t ou...
4
Private
5:30am CrossFit All Level...
7:49
5
Ashley
Lopez
6:30pm CrossFit All Level...
7:58
45 cleans, seated rope climb
6
Amber
Bloomfield
9am CrossFit All Levels
8:52
65lb yellow kb Rings
7
Mia
McCorkel
6:30pm CrossFit All Level...
8:56
85lb clean, yellow KB
8
Emily
Goldman
6:30pm CrossFit All Level...
9:07
fitness #115 PCleans, yellow KB
9
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
9:20
55#
10
Annie
Lewis
9am CrossFit All Levels
9:24
65lbs yellow ring
11
Kate
Gonzalez
6:30am CrossFit All Level...
9:29
6 seated ropes, 115 squat clean, 16kg kbs, 20lb db press, ring ro...
12
silvia
laub
4:30pm CrossFit All Level...
11:24
sc#75
13
valerie
anderson
6:30pm CrossFit All Level...
11:29
rx reps HSPU 1 abmat ykb 45sc
14
Savanna
Fallon
6:30am CrossFit All Level...
14:21
2 ropes, 4 sq cln, 4 HSPU
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