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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Down and Up! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm 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):
26 (15/11)
Workout
Down and Up!
WOD
Metcon (Time)
Rx+
21-15-9
Alternating Pistols
Ring Dips
9-15-21
1-Arm DB Step-ups (50/35 lb.)
1-Arm DB Thrusters (50/35 lb.)
*Switch sides as needed.
*Box: 24/20 in.
Rx
21-15-9
Alternating Pistols
Ring Dips
9-15-21
1-Arm DB Step-ups (35/25 lb.)
1-Arm DB Thrusters (35/25 lb.)
*Switch sides as needed.
*Box: 24/20 in.
Fitness
21-15-9
Backward Box Lunges / Plate back lunge
Box Dips / Triceps Dips
9-15-21
1-Arm DB Step-ups
1-Arm DB Thrusters
*Switch sides as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 14, 2018
Male Clients
1
Chris
“Old Man” ...
4:30pm CrossFit All Level...
11:16
2
Jon
Fallon
6:30pm CrossFit All Level...
12:12
3
Aaron
Barvitz
5:30am CrossFit All Level...
16:50
will not be doing this again
4
Andres
Salazar
6:30pm CrossFit All Level...
10:47
5
Luis
Solis
6:30pm CrossFit All Level...
13:58
24” box, 20 lb DB
6
sam
jones
6:30pm CrossFit All Level...
11:07
25lb db, box dips.
7
Thomas
Badger
4:30pm CrossFit All Level...
11:55
banded pistol dbl green bench dip 20lb db
8
Del
Tutt
6:30pm CrossFit All Level...
12:50
RX w/ alt pistols.
9
Mike
Rogers
6:30pm CrossFit All Level...
13:06
box dips - 24" DB step ups - 35 lb DB thrusters - 20 lb
10
Cody
Brown
Noon CrossFit All Levels
13:39
11
Private
Noon CrossFit All Levels
14:37
12
Francisco
Garcia
6:30pm CrossFit All Level...
14:42
rx weight but left led only pistol, right scaled
13
cameron
jarman
6:30am CrossFit All Level...
15:53
14
Chad
Kobold
4:30pm CrossFit All Level...
16:20
Rx except alt. pistols
15
Brian
Kohl
5:30am CrossFit All Level...
16:29
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
10:32
2
silvia
laub
6:30pm CrossFit All Level...
7:50
rx db
3
Lauren
Pew
9am CrossFit All Levels
8:15
15#
4
Ashley
Lopez
5:30am CrossFit All Level...
9:54
pistol scaled, tricep dips, 15lbs
5
Hilary
Thomas
4:30pm CrossFit All Level...
9:56
band support pistols/ bench dips / 15#
6
Annie
Lewis
9am CrossFit All Levels
10:50
15lbs
7
Savanna
Fallon
6:30pm CrossFit All Level...
11:58
8
Alesha
Asijie
5:30am CrossFit All Level...
12:06
35# pistol scale tri dips
8
Mia
McCorkel
6:30pm CrossFit All Level...
12:06
Banded ring dips, fake pistols, 20lb DBs
9
Private
Noon CrossFit All Levels
14:03
10
Emily
Goldman
5:30am CrossFit All Level...
15:38
tricep dips, #20
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