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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Squats and stuff - 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
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):
38 (21/17)
Workout
Squats and stuff
WOD
Metcon (Time)
Rx+
5 DB Front Squats (50/35 lb.)
20 Sit Ups
20 Double-unders
10 rounds
Rx
5 DB Front Squats (35/20 lb.)
20 Sit Ups
20 Double-unders
10 rounds
Fitness
5 DB Front Squats
15 Sit Ups
20 Single-unders
10 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 25, 2018
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
11:47
2
#Sean
Wieser
6:30pm CrossFit All Level...
12:58
3
Michael
Mowry
6:30pm CrossFit All Level...
13:25
4
Duy
Pham
4:30pm CrossFit All Level...
14:22
5
Francisco
Garcia
4:30pm CrossFit All Level...
14:34
6
Andres
Salazar
5:30pm CrossFit All Level...
15:48
7
Del
Tutt
6:30pm CrossFit All Level...
16:17
8
Aaron
Barvitz
5:30am CrossFit All Level...
20:38
Think i did an extra round at 22.50
9
John
Cao
5:30pm CrossFit All Level...
21:02
10
Trent
Rasmussen
5:30pm CrossFit All Level...
14:54
11
Lyman
Anderson
6:30pm CrossFit All Level...
16:14
12
Daniel
Schultz
9am CrossFit All Levels
13:14
40 singles instead of doubles
13
Jon
Fallon
5:30pm CrossFit All Level...
15:00
9ish
14
Brock
Johnson
6:30pm CrossFit All Level...
15:57
rx+ weight 40 singles
15
Phresh
Prince of ...
4:30pm CrossFit All Level...
16:27
16
Ron
Fleming
6:30pm CrossFit All Level...
18:03
35lbs, RX scheme, single under
17
The
Godfather
Noon CrossFit All Levels
19:50
5@35/15/15
18
Mike
Rogers
6:30pm CrossFit All Level...
20:00
25 lb. DB 40 single unders
19
Private
Noon CrossFit All Levels
20:54
20
Luis
Solis
5:30pm CrossFit All Level...
21:20
21
Luis
Solis
5:30am CrossFit All Level...
23:12
20DB Single Unders
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
11:34
2
Maron
Walker
Noon CrossFit All Levels
17:18
3
Kate
Gonzalez
6:30am CrossFit All Level...
18:32
4
Vanessa
Ortiz
6:30pm CrossFit All Level...
18:03
5
amy
an
5:30pm CrossFit All Level...
18:59
6
Mia
McCorkel
6:30pm CrossFit All Level...
19:13
7
Rose
Hernandez
Noon CrossFit All Levels
15:51
10# DB, 20 situps, 40singles
8
Hilary
Thomas
4:30pm CrossFit All Level...
16:17
rx weight/reps, 20s plank sub for situps, 40 su
9
Lilian
Rosas
9am CrossFit All Levels
16:30
5 DB squats 15 Sit-ups 40 Jump rope
10
Annie
Lewis
9am CrossFit All Levels
16:50
11
Socorro
Rosas
9am CrossFit All Levels
17:50
12
Lindsey
Beagley
6:30am CrossFit All Level...
18:30
35#, 40 SUs
13
Private
6:30pm CrossFit All Level...
18:31
14
Erica
Lugo
5:30pm CrossFit All Level...
18:55
10lb DB
15
Amber
Mitchell
Noon CrossFit All Levels
20:15
16
valerie
anderson
6:30pm CrossFit All Level...
21:12
🙈rx reps ss 15#
17
Ashley
Lopez
5:30am CrossFit All Level...
23:14
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