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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Sure Thing - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
21 (8/13)
Workout
Sure Thing
WOD - FBCF
Metcon (Weight)
Rx+
4 Bent over row
4 Weighted Ring Dips
Every 2 minutes.
8 Rounds
Rx
8 DB Bent over row
8 Box Dip
Every 2 minutes.
8 Rounds
Put Dip Weight in comments
WOD - Home Gym
Metcon (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges
30 Single Dumbbell Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders
Metcon (No Measure)
50 "Child Makers"
1 "Child Maker":
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 22, 2020
Male Clients
1
#Derek
Wilcock
5:30pm CrossFit All Level...
225 lbs
24# ring dips
2
Jacob
Arroyos
5:30am CrossFit All Level...
125 lbs
Banded dips, 195 lbs rows x 2 sets
2
John
Iskandar
5:30pm CrossFit All Level...
125 lbs
125# bor, 20# VEST rd
3
Jessie
Ramirez
5:30am CrossFit All Level...
115 lbs
4
Jonny
Baker
5:30am CrossFit All Level...
105 lbs
Banded ring dips
5
Daniel
Nosko
6:30pm CrossFit All Level...
115 lbs
8rounds each
6
The
Godfather
4:30pm CrossFit All Level...
125 lbs
Box dippers
7
Private
5:30am CrossFit All Level...
105 lbs
Female Clients
1
Hilary
Thomas
11AM CrossFit All Levels
100 lbs
4 row / 8 box dip
2
Kaitlin
Welty
9AM CrossFit All Levels
90 lbs
3
Christine
Rosini
6:30pm CrossFit All Level...
70 lbs
Body weight box dips
4
Annie
Lewis
9AM CrossFit All Levels
65 lbs
Up to 75# banded ring dips
4
Lauren
Pew
9AM CrossFit All Levels
65 lbs
Banded dips
5
Private
9AM CrossFit All Levels
90 lbs
5
Maron
Walker
9AM CrossFit All Levels
90 lbs
6
Makayla
Baca
5:30am CrossFit All Level...
75 lbs
banded RD
7
Private
5:30am CrossFit All Level...
70 lbs
8
Private
5:30am CrossFit All Level...
65 lbs
9
Erica
Lugo
4:30pm CrossFit All Level...
55 lbs
4/4; box dips
10
Isabella
Rosini
6:30pm CrossFit All Level...
45 lbs
11
Savanna
Fallon
11AM CrossFit All Levels
20 lbs
Mash up of both workouts 17:04
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