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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The only easy day was yesterday - 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):
33 (20/13)
Workout
The only easy day was yesterday
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
100-m Run / 125-m Row
10 KB Swings (24/16kg)
10 WB Sit Ups
10 HSPU
20 Wall Balls (20/14 lb.)
20 Box Jump Overs (24/20 in.)
Add 100-m Run every round
AMRAP 18 min.
Rx
100-m Run / 125-m Row
10 KB Swings (16/12kg)
10 WB Sit Ups
5 HSPU
20 Wall Balls (20/14 lb.)
20 Box Jump Overs (24/20 in.)
Add 100-m Run every round
AMRAP 18 min.
Fitness
100-m Run / 125-m Row
10 KB Swings
10 Sit Ups
5 Push Ups
20 Wall Balls
20 Box Jump Overs
Add 100-m Run every round
AMRAP 18 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 29, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
3 + 50
2
#Sean
Wieser
6:30pm CrossFit All Level...
3 + 42
3
Joe
Gaylor
5:30pm CrossFit All Level...
3 + 35
4
Del
Tutt
5:30pm CrossFit All Level...
2 + 57
5
Cody
Brown
Noon CrossFit All Levels
2 + 52
6
Brock
Johnson
6:30pm CrossFit All Level...
2 + 42
6
John
Cao
5:30pm CrossFit All Level...
2 + 42
7
Lyman
Anderson
6:30pm CrossFit All Level...
2 + 70
8
Marco
Meraz
9am CrossFit All Levels
3 + 8
9
Brian
Kohl
6:30pm CrossFit All Level...
3 + 0
no handstand pushups
9
Private
5:30pm CrossFit All Level...
3 + 0
9
Private
Noon CrossFit All Levels
3 + 0
9
The
Godfather
4:30pm CrossFit All Level...
3 + 0
...30 seconds left...rx reps, weight, step-up's, 2 mat HSP's
10
Thomas
Badger
4:30pm CrossFit All Level...
2 + 63
16kg kb 10lb wbsu 5pu 10lb wb 20"bj
11
Chad
Kobold
5:30pm CrossFit All Level...
2 + 58
Rx but 10 push ups
12
Luis
Solis
5:30pm CrossFit All Level...
2 + 57
13
sam
jones
6:30pm CrossFit All Level...
2 + 53
14
Francisco
Garcia
4:30pm CrossFit All Level...
2 + 52
rx+ except no hspu
15
Steven
Raisor
Noon CrossFit All Levels
2 + 47
10 Air Squats, 20 KB Deadlifts, no swings or wall balls
16
Ben
Garcia
5:30am CrossFit All Level...
2 + 37
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
3 + 43
2
Mia
McCorkel
6:30pm CrossFit All Level...
2 + 63
3
Lauren
Pew
9am CrossFit All Levels
3 + 30
4
Annie
Lewis
Noon CrossFit All Levels
3 + 19
5
Johna
Kobold
6:30pm CrossFit All Level...
3 + 17
row, knee push ups, step over with RX weight
6
Catalina
Johnson
6:30pm CrossFit All Level...
3 + 16
7
Savanna
Fallon
6:30am CrossFit All Level...
3 + 1
#postmurph
8
amy
an
5:30pm CrossFit All Level...
3 + 0
12 kg KB swings, 14lb WB, step overs
8
Maron
Walker
6:30pm CrossFit All Level...
3 + 0
RX w/ knee push
9
Private
Noon CrossFit All Levels
2 + 62
10
Emily
Goldman
6:30am CrossFit All Level...
2 + 50
fitness w/ wb sit-ups
11
Laurie
Perez-Fran ...
6:30pm CrossFit All Level...
2 + 32
12
Niccole
Burbach
9am CrossFit All Levels
1 + 40
1st crossfit workout
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