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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Deep River - 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):
30 (17/13)
Workout
Deep River
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
40m Sled Pull (315/225)
10 DB Push Press (50/35lbs)
30sec DB Hold Overhead
Rest 1min
AMRAP 30min
Rx
40m Sled Pull(270/180)
10 DB Push Press (35/20lbs)
30sec DB Hold Overhead
Rest 1min
AMRAP 30min
Fitness
40m Sled Pull
10 DB Push Press
30sec DB Hold Overhead
Rest 1min
AMRAP 30min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
shade
eckhardt
5:30pm CrossFit All Level...
8 + 1
2
The
Rooster
5:30pm CrossFit All Level...
6 + 11
strict press
3
Brian
Prout
5:30pm CrossFit All Level...
6 + 0
4
Jonny
Baker
11:00am CrossFit All Leve...
11 + 1
5
Jon
Fallon
11:00am CrossFit All Leve...
10 + 0
no
6
jaime
mendez
6:30pm CrossFit All Level...
9 + 1
7
Aaron
Barvitz
4:30pm CrossFit All Level...
8 + 0
7
Lyman
Anderson
6:30pm CrossFit All Level...
8 + 0
8
Andres
Salazar
5:30pm CrossFit All Level...
7 + 0
9
Jose
Montes
4:30pm CrossFit All Level...
5 + 0
10
Trent
Rasmussen
6:30pm CrossFit All Level...
11 + 0
2 res @ RX 9 rds w/25 lb DB’s
11
Alex
Bentley
5:30pm CrossFit All Level...
10 + 0
sleds @270, 10 db cleans @35, front rack hold
12
justin
delsi
4:30pm CrossFit All Level...
9 + 0
fitness 25 DB 180sled
12
Leon
Manfredi
11:00am CrossFit All Leve...
9 + 0
women Rx
13
Private
5:30am CrossFit All Level...
7 + 2
14
kevin
varghese
6:30pm CrossFit All Level...
7 + 1
rx sub 225#
15
Mitchell
Brown
9:00am CrossFit All Level...
7 + 0
Female Clients
1
Lauren
Pew
9:00am CrossFit All Level...
9 + 11
2
Niki
Lajevardi- ...
5:30am CrossFit All Level...
9 + 0
3
Carrie
Carpenter
9:00am CrossFit All Level...
8 + 0
4
Abigayle
Stepanek
5:30am CrossFit All Level...
7 + 6
Sled Pulls… and for that reason, I’m out.
5
Christine
Rosini
6:30pm CrossFit All Level...
6 + 0
Sub 25lbs
6
Nichole
Enriquez
11:00am CrossFit All Leve...
10 + 1
10# and front rack hold; 1 plate sled
7
Private
5:30am CrossFit All Level...
10 + 0
8
Blanca
Beltran
6:30pm CrossFit All Level...
9 + 1
100lbs, 15dbs
9
Private
6:30pm CrossFit All Level...
8 + 11
10
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
8 + 4
135lb sled, 10lb
11
Ashley
Kyler
5:30am CrossFit All Level...
8 + 0
25# DB
12
Roxanne
Beltran
6:30pm CrossFit All Level...
7 + 0
plus 1 40 m
13
Kendra
Lowry
5:30pm CrossFit All Level...
0 + 0
5 rounds: 5 strict PU, 5 HSPU, 10 push-ups, 1 mile bike
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