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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Thruster Buster - 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):
22 (13/9)
Workout
Thruster Buster
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx
Thruster Ladder at 60% 1rep Max
EMOM 1 Thruster
* Add 1 rep every minute.
Fitness
Thruster Ladder EMOM 1 Rep
* Add 1 rep every minute.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 12, 2022
Male Clients
1
Jon
Fallon
11:00am CrossFit All Leve...
10 + 0
120#
1
Private
5:30am CrossFit All Level...
10 + 0
2
Yaser
Alabdullah
5:30pm CrossFit All Level...
9 + 5
75 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
9 + 1
4
Jessie
Ramirez
4:30pm CrossFit All Level...
9 + 0
75#
4
Michael
Mowry
4:30pm CrossFit All Level...
9 + 0
117lbs
5
jaime
mendez
6:30pm CrossFit All Level...
7 + 3
6
The
Rooster
5:30pm CrossFit All Level...
7 + 1
125lbs
7
John
Cao
5:30pm CrossFit All Level...
7 + 0
120#
8
Aaron
Barvitz
4:30pm CrossFit All Level...
6 + 0
Ankle not feeling it
9
Alex
Bentley
4:30pm CrossFit All Level...
12 + 0
dl @275
10
Alfredo
Bejarano
5:30am CrossFit All Level...
11 + 6
75 lbs. weight
11
Jonny
Baker
4:30pm CrossFit All Level...
0 + 0
Knee injured, strict pull-ups instead
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
11 + 11
87#
2
Candice
Brierley
5:30pm CrossFit All Level...
11 + 6
75#
3
Niki
Lajevardi- ...
5:30am CrossFit All Level...
11 + 0
55 bb
4
Savanna
Fallon
11:00am CrossFit All Leve...
10 + 7
55
5
Abigayle
Stepanek
5:30am CrossFit All Level...
10 + 0
60#
5
Dara
Wieser
5:30am CrossFit All Level...
10 + 0
55lbs
5
Private
5:30am CrossFit All Level...
10 + 0
5
Maron
Walker
11:00am CrossFit All Leve...
10 + 0
85
5
Mayra
Ramirez
4:30pm CrossFit All Level...
10 + 0
65#
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