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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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (7/4)
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 07, 2024
Male Clients
1
#Brandon
Gabrelcik
5:30pm CrossFit All Level...
7 + 28
2
Jonny
Baker
11:00am CrossFit All Leve...
7 + 6
1 rep PR
3
Alex
Bentley
5:30pm CrossFit All Level...
6 + 9
4
Aaron
Barvitz
5:30am CrossFit All Level...
4 + 5
5
Sebastian
Acosta-Galvan
11:00am CrossFit All Leve...
7 + 8
115,chestt to bar, 60 singles
6
Private
5:30am CrossFit All Level...
6 + 5
7
Troy
Thomas
6:30pm CrossFit All Level...
4 + 13
Female Clients
1
Weezy
Watkins
5:30am CrossFit All Level...
4 + 1
Shoulder finally feels kinda ok, now the wrist is f***ed 🤦🏽♀️...
2
Tasha
Bachelder
4:30pm CrossFit All Level...
6 + 10
95 clean, jump pull ups, and singles
3
Isabella
Rosini
5:30pm CrossFit All Level...
6 + 1
#65 jumping chest to bar speed steps
4
Mariah
Paz
5:30pm CrossFit All Level...
5 + 12
blue/pink band kip
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