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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):
12 (4/8)
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 06, 2024
Male Clients
1
Michael
Mowry
9:00am CrossFit All Level...
33:32
2
#Brandon
Gabrelcik
5:30pm CrossFit All Level...
36:37
3
Private
5:30am CrossFit All Level...
21:23
4
Leon
Manfredi
9:00am CrossFit All Level...
23:15
DNF, scaled
Female Clients
1
Candice
Brierley
5:30pm CrossFit All Level...
33:16
2
Dara
Wieser
5:30am CrossFit All Level...
21:00
2 rnds
3
Christine
Rosini
4:30pm CrossFit All Level...
26:20
Rx, 2rounds only
4
maria
cutler
9:00am CrossFit All Level...
30:06
5
Maron
Walker
9:00am CrossFit All Level...
30:30
weighted sups/ B-EX
6
Julia
Manfredi
4:30pm CrossFit All Level...
31:12
2 rounds, rx reps and weight - deadbugs, box passthrus
7
Isabella
Rosini
5:30pm CrossFit All Level...
36:37
everything RX except pass throughs and v ups
8
Mariah
Paz
5:30pm CrossFit All Level...
38:02
Scaled v ups and pp
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