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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
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Home Gym 7:30PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
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 02, 2022
Male Clients
1
Jonny
Baker
4:30pm CrossFit All Level...
31:03
V-ups = disaster
2
Alex
Bentley
5:30pm CrossFit All Level...
29:17
16kg kb w/rx reps
3
jaime
mendez
6:30pm CrossFit All Level...
30:00
4
Jon
Fallon
9:00am CrossFit All Level...
31:11
sit ups
5
Marco
Meraz
9:00am CrossFit All Level...
32:00
6
Lyman
Anderson
6:30pm CrossFit All Level...
32:21
7
Aaron
Barvitz
4:30pm CrossFit All Level...
32:37
orange bell/ fitness reps
8
Leon
Manfredi
9:00am CrossFit All Level...
33:55
9
John
Cao
4:30pm CrossFit All Level...
34:31
35#, 20/20 vup/situp, 10 PT
10
The
Rooster
5:30pm CrossFit All Level...
35:00
RX, an mat sit-ups
11
Jose
Montes
6:30pm CrossFit All Level...
38:24
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
28:41
2
Christine
Rosini
5:30pm CrossFit All Level...
32:00
3
Sarah
Carrasco-m ...
6:30pm CrossFit All Level...
30:00
4
Savanna
Fallon
4:30pm CrossFit All Level...
30:21
active rest. gross hot
5
Niki
Lajevardi- ...
5:30am CrossFit All Level...
30:52
fitness with 25 DB, 10 pass through, pink KB
6
julia
vergamini
5:30pm CrossFit All Level...
31:09
7
Annie
Lewis
6:30pm CrossFit All Level...
32:59
Rx reps sit ups
8
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
40:00
Yellow KB Box passed and v ups only at the first round
9
Maron
Walker
9:00am CrossFit All Level...
0:00
2.5 roundsish DNF- meeting
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