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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Up and Up - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9:00am 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):
16 (9/7)
Workout
Up and Up
WOD - FBCF
Metcon (Time)
Rx
200-m Run
200-m (100m R Farmers Carry) (100m L hand Front Rack)
40 V Ups
200-m Run
200-m (100 L Farmers Carry (100m R hand Front Rack)
20 Parallette Pass Throughs
3 rounds
KB: 24/16 kg
Fitness
200-m Run
200-m (100m R Farmers Carry) (100m L hand Front Rack)
50 Dead Bugs
200-m Run
200-m (100 L Farmers Carry (100m R hand Front Rack)
20 Parallette Pass Throughs
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 01, 2023
Male Clients
1
Alex
Bentley
5:30pm CrossFit All Level...
31:41
2
JOHN
THOMAS
4:30pm CrossFit All Level...
31:55
That was harder then it looks....that's what she said
3
Brian
Prout
5:30pm CrossFit All Level...
34:16
4
Alfredo
Bejarano
5:30am CrossFit All Level...
39:40
5
Private
5:30am CrossFit All Level...
21:59
6
Lyman
Anderson
6:30pm CrossFit All Level...
28:00
7
Sebastian
Acosta-Galvan
4:30pm CrossFit All Level...
31:29
8
Private
5:30am CrossFit All Level...
33:12
9
#Brandon
Gabrelcik
5:30pm CrossFit All Level...
34:44
RX but scaled parallette
Female Clients
1
Christine
Rosini
5:30pm CrossFit All Level...
33:02
2
Candice
Brierley
5:30pm CrossFit All Level...
35:30
24kg
3
Annie
Lewis
6:30pm CrossFit All Level...
27:01
4
Private
6:30pm CrossFit All Level...
27:08
5
Tasha
Bachelder
9:00am CrossFit All Level...
28:38
6
maria
cutler
9:00am CrossFit All Level...
28:43
7
Sofia
Moreno
6:30pm CrossFit All Level...
29:31
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