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Components
Hotshots 19
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Hot Shot - 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):
16 (10/6)
Workout
Hot Shot
WOD - FBCF
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
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Whiteboard:
Monday, July 04, 2022
Male Clients
1
Jon
Fallon
9:00am CrossFit All Level...
35:55
2
Brian
Prout
9:00am CrossFit All Level...
43:40
3
Wes
Escher
9:00am CrossFit All Level...
44:25
PC’s killed me. Almost yacked #thesecolorsdontrun
4
Michael
Mowry
9:00am CrossFit All Level...
28:50
4 rounds, vac
5
Private
5:30am CrossFit All Level...
29:45
6
Alfredo
Bejarano
5:30am CrossFit All Level...
31:24
75 lbs. weight/300 m run
7
Andres
Salazar
9:00am CrossFit All Level...
35:07
Rx #95
8
Lyman
Anderson
9:00am CrossFit All Level...
35:45
Rx movements, scaled weight and reps. 6 rounds
9
John
Cao
9:00am CrossFit All Level...
36:12
5RFT 95#, 3 pull up, 300m Next time cut reps 25% also.
10
Trent
Rasmussen
9:00am CrossFit All Level...
45:00
5+46 reps PC @ 115 lbs; 7 kipping PU’s/rnd
Female Clients
1
Kendra
Lowry
9:00am CrossFit All Level...
32:43
2
Savanna
Fallon
9:00am CrossFit All Level...
28:40
20,12,3,300 65#
3
Private
9:00am CrossFit All Level...
33:00
4
Private
5:30am CrossFit All Level...
34:17
5
Mayra
Ramirez
9:00am CrossFit All Level...
37:58
30air squats/19 PC #65/14 bent over rows #15#DB/300 run.. 2rd 400...
6
Annie
Lewis
9:00am CrossFit All Level...
40:02
30-19-7-400 #65
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