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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Grinder - 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 (18/19)
Workout
Grinder
WOD
Metcon (Time)
Rx+
100 KB Goblet Squats (24/16 kg.)
Every time you break, perform:
20 Groiners
8min Time Cap
50 DB Plank Rows (50/35 lb.)
Every time you break, perform:
20 Groiners
13 min Time Cap
25 Turkish Get-ups
Every time you break, perform:
20 Groiners
20min Time Cap
Rx
100 KB Goblet Squats (16/12 kg.)
Every time you break, perform:
20 Groiners
8min Time Cap
50 DB Plank Rows (35/25 lb.)
Every time you break, perform:
20 Groiners
13min Time Cap
25 Turkish Get-ups
Every time you break, perform:
20 Groiners
20min Time Cap
Fitness
80 KB Goblet Squats
Every time you break, perform:
10 Groiners
8min Time Cap
40 DB Plank Rows
Every time you break, perform:
10 Groiners
13min Time Cap
20 Turkish Get-ups
Every time you break, perform:
10 Groiners
20min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 22, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
17:34
2
Cody
Brown
6:30pm CrossFit All Level...
20:00
2 left
3
Jon
Fallon
5:30pm CrossFit All Level...
11:05
4
Brock
Johnson
5:30pm CrossFit All Level...
12:12
5
jason
woodall
5:30am CrossFit All Level...
14:10
6
#Sean
Wieser
6:30pm CrossFit All Level...
14:19
7
Aaron
Barvitz
5:30pm CrossFit All Level...
14:41
8
Lyman
Anderson
6:30pm CrossFit All Level...
15:09
50, 30, 20 - 50, - 6, 7, 12
9
Del
Tutt
6:30pm CrossFit All Level...
15:53
10
Andres
Salazar
5:30pm CrossFit All Level...
17:28
11
Brian
Welty
4:30pm CrossFit All Level...
17:33
12
The
Godfather
4:30pm CrossFit All Level...
17:34
13
Private
5:30am CrossFit All Level...
19:24
14
Rodrigo
delaRosa
5:30am CrossFit All Level...
15:16
20lb db, 15lb db
15
Private
5:30am CrossFit All Level...
16:10
16
Private
5:30am CrossFit All Level...
16:19
17
jaime
mendez
6:30pm CrossFit All Level...
16:38
18
Mahadev
Kakade
6:30pm CrossFit All Level...
19:55
35lbs squat, 35lbs row, 20lbs get ups
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9:05
2
Maron
Walker
9am CrossFit All Levels
14:39
3
Mia
McCorkel
6:30pm CrossFit All Level...
15:58
4
Lauren
Pew
9am CrossFit All Levels
19:50
5
Johna
Kobold
5:30am CrossFit All Level...
10:56
RX everything but TGU at 20# DB
6
Catalina
Johnson
5:30pm CrossFit All Level...
12:02
RX weight in all but TGU (10#)
7
Private
5:30am CrossFit All Level...
12:29
8
Kaitlin
Welty
4:30pm CrossFit All Level...
14:40
9
savannah
kokaliares
9am CrossFit All Levels
15:16
Fitness
10
Makayla
Baca
5:30am CrossFit All Level...
16:00
Yellow KB squats, 20# DB plank, 10# DB get-ups
11
Erica
Lugo
5:30pm CrossFit All Level...
16:31
Purple kb/ 10lb db 😅
12
silvia
laub
9am CrossFit All Levels
16:44
RX reps #25DB #18KB
13
Maricela
de la Rosa
5:30am CrossFit All Level...
16:54
RX reps, 8kg GS, 20#PR, 20#TGU
14
Theresa
Thai
5:30pm CrossFit All Level...
17:25
TGUs #15
15
Amber
Bloomfield
6:30pm CrossFit All Level...
19:38
15# RX reps
16
Christine
Rosini
6:30pm CrossFit All Level...
20:00
20lb DB, 12kg KB, 20 groiners, Fitness reps
16
Isabella
Rosini
6:30pm CrossFit All Level...
20:00
16
Savanna
Fallon
6:30pm CrossFit All Level...
20:00
16
valerie
anderson
6:30pm CrossFit All Level...
20:00
525600 groiners
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