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Components
Castaway
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Fitness Testing Day #3 - 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):
23 (14/9)
Workout
Fitness Testing Day #3
WOD - FBCF
Castaway (AMRAP - Rounds and Reps)
AMRAP 16 min
Rx+/RX
5 Power Clean (185/135lbs) (155/115lbs)
8 chest to bar pull-ups / pull-ups
30 Double Unders
<Rx
5 Power Clean (75/55lbs)
8 Jumping chest to bar pullups
60 Singles / 30 Speed steps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 03, 2022
Male Clients
1
Jonny
Baker
6:30pm CrossFit All Level...
7 + 5
welp
2
#Sean
Wieser
5:30pm CrossFit All Level...
7 + 2
3
Jon
Fallon
11:00am CrossFit All Leve...
7 + 1
4
Brian
Prout
5:30pm CrossFit All Level...
6 + 13
5
Aaron
Barvitz
5:30pm CrossFit All Level...
4 + 1
6
Wes
Escher
6:30pm CrossFit All Level...
6 + 6
7
John
Cao
9:00am CrossFit All Level...
6 + 4
5x1, 2x4, 1x30
8
The
Rooster
5:30pm CrossFit All Level...
5 + 5
9
Mitchell
Brown
9:00am CrossFit All Level...
5 + 0
10
jaime
mendez
6:30pm CrossFit All Level...
3 + 5
11
Alex
Bentley
4:30pm CrossFit All Level...
7 + 5
5 fsqt @155, 10 single leg step ups, 30 double under
12
justin
delsi
9:00am CrossFit All Level...
6 + 9
75lb
13
Lyman
Anderson
6:30pm CrossFit All Level...
5 + 2
135# clean, rx pullup, 60 singles
14
Private
11:00am CrossFit All Leve...
4 + 5
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
9 + 0
2
Maron
Walker
9:00am CrossFit All Level...
5 + 5
3
Dara
Wieser
5:30pm CrossFit All Level...
9 + 0
55lbs
4
Niki
Lajevardi- ...
5:30am CrossFit All Level...
8 + 1
45 lb
5
Isabella
Rosini
5:30pm CrossFit All Level...
7 + 13
55# power cleans jumping chest to bar 60 singles
6
Christine
Rosini
5:30pm CrossFit All Level...
7 + 5
105lbs, pull ups, 60 singles
7
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
7 + 0
Jumping pull ups ,60 bb ,60 DU
8
Savanna
Fallon
4:30pm CrossFit All Level...
6 + 8
85# C2B practice
9
valerie
anderson
6:30pm CrossFit All Level...
5 + 4
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