Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
I WANT MY M EMOM Y - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM 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):
32 (17/15)
Workout
I WANT MY M EMOM Y
WOD
Metcon (AMRAP - Reps)
Rx+
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 S2O (135/95 lb.)
Min. 4: Rest
5 rounds
Rx
Min. 1: 12/8-cal. Row
Min. 2: 30 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest
5 rounds
Fitness
Min. 1: 10/6-cal. Row
Min. 2: 40 Speed Steps
Min. 3: 10 S2O
Min. 4: Rest
5 rounds
*Last Round of each EMOM is for max reps. Must complete all min work requirement for all 5 rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 03, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
149 Reps
16,110,23
2
Brock
Johnson
9AM CrossFit All Levels
109 Reps
15,68,26 du's unbroken
3
Andres
Salazar
6:30pm CrossFit All Level...
95 Reps
20-60-15
4
Del
Tutt
5:30pm CrossFit All Level...
79 Reps
calf cramp last rnd
5
Phresh
Prince of ...
5:30pm CrossFit All Level...
73 Reps
6
Jon
Fallon
4:30pm CrossFit All Level...
70 Reps
scale up then downnnn
7
Aaron
Barvitz
4:30pm CrossFit All Level...
67 Reps
8
John
Cao
5:30pm CrossFit All Level...
62 Reps
9
Lyman
Anderson
6:30pm CrossFit All Level...
60 Reps
Dubs dubs dubs
10
The
Godfather
4:30pm CrossFit All Level...
57 Reps
11
jason
woodall
5:30am CrossFit All Level...
182 Reps
12
Private
11AM CrossFit All Levels
133 Reps
13
Rodrigo
delaRosa
5:30am CrossFit All Level...
129 Reps
5lb bb single unders
14
jaime
mendez
6:30pm CrossFit All Level...
100 Reps
15
Daniel
Nosko
6:30pm CrossFit All Level...
87 Reps
12 cal row, 40 single, 10 S20 (95lb)
16
Jeffrey
Palmer
4:30pm CrossFit All Level...
43 Reps
17 cal, 20 singles, 6 S2O
17
John
Iskandar
6:30pm CrossFit All Level...
40 Reps
Rx except 15 alt. DU/SU each round
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
166 Reps
11, 126, 29
2
Kate
Gonzalez
4:30pm CrossFit All Level...
82 Reps
3
amy
an
5:30pm CrossFit All Level...
76 Reps
4
Mari
McRoberts
6:30pm CrossFit All Level...
161 Reps
16 OHP @ 45
5
Johna
Kobold
5:30am CrossFit All Level...
160 Reps
75# 10cal row, 60SU, 15 s2o
6
Erica
Lugo
5:30pm CrossFit All Level...
112 Reps
6 cal/ 50 su/ 45lb
7
Amanda
McFarland
6:30pm CrossFit All Level...
104 Reps
8cal/40s teps/ 65wt s2oh
8
Catalina
Johnson
9AM CrossFit All Levels
86 Reps
rx reps; 20DU; 55#
9
Maricela
de la Rosa
5:30am CrossFit All Level...
70 Reps
8-cal.row, 40 ss, #65
10
Katie
Pena
9AM CrossFit All Levels
69 Reps
11
Savanna
Fallon
5:30pm CrossFit All Level...
45 Reps
12
Private
5:30am CrossFit All Level...
42 Reps
12
Makayla
Baca
5:30am CrossFit All Level...
42 Reps
8cal. Row 60# S2O Singles
13
Lindsey
Beagley
5:30pm CrossFit All Level...
37 Reps
"where am i? what is happening?" 8 cal, 2x singles, 55#
14
Private
5:30am CrossFit All Level...
33 Reps
Loading...
Powered By Wodify