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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Clap - 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):
34 (21/13)
Workout
The Clap
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
10 Clapping Push-ups
5 Sit Up Get Ups to Handstand
200-m Run
AMRAP 12 min.
Rx
8 Clapping Push-ups
4 Sit Up Get Ups to Handstand
200-m Run
AMRAP 12 min.
Fitness
10 Push-ups
10 Sit Ups
200-m Run
AMRAP 12 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 25, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
6 + 18
1
Cody
Brown
6:30pm CrossFit All Level...
6 + 18
2
Brock
Johnson
5:30pm CrossFit All Level...
6 + 13
3
Jon
Fallon
5:30pm CrossFit All Level...
6 + 11
lol
4
#Sean
Wieser
5:30pm CrossFit All Level...
6 + 0
5
jason
woodall
5:30am CrossFit All Level...
5 + 11
6
Mahadev
Kakade
6:30pm CrossFit All Level...
4 + 15
7
Lyman
Anderson
6:30pm CrossFit All Level...
6 + 2
8
kevin
varghese
5:30am CrossFit All Level...
5 + 5
9
Private
5:30am CrossFit All Level...
4 + 11
10
mathew
taylor
11AM CrossFit All Levels
4 + 8
11
Trent
Rasmussen
6:30pm CrossFit All Level...
6 + 20
Fitness
12
The
Godfather
5:30pm CrossFit All Level...
5 + 22
13
Ron
Fleming
5:30pm CrossFit All Level...
5 + 10
14
jaime
mendez
6:30pm CrossFit All Level...
5 + 0
15
Private
5:30am CrossFit All Level...
4 + 18
16
Nicholas
Valderrama
4:30pm CrossFit All Level...
4 + 12
17
Private
5:30am CrossFit All Level...
4 + 6
18
Jeffrey
Palmer
4:30pm CrossFit All Level...
4 + 0
18
manny
beltran
6:30pm CrossFit All Level...
4 + 0
19
Mario
Beltran
6:30pm CrossFit All Level...
3 + 15
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
6 + 15
2
Mia
McCorkel
6:30pm CrossFit All Level...
5 + 12
3
Savanna
Fallon
6:30pm CrossFit All Level...
1 + 0
4 + 14 total
4
silvia
laub
5:30pm CrossFit All Level...
5 + 24
5
Catalina
Johnson
5:30pm CrossFit All Level...
5 + 22
10sit-up get-ups
6
Amber
Bloomfield
6:30pm CrossFit All Level...
5 + 12
8 awful push ups 4 sit up get ups
7
Maron
Walker
6:30pm CrossFit All Level...
5 + 0
8
Hilary
Thomas
4:30pm CrossFit All Level...
4 + 22
10knpu/5sugu
9
Erica
Lugo
4:30pm CrossFit All Level...
4 + 20
Knee pu’s/ 6 sit up get ups/ run
10
valerie
anderson
6:30pm CrossFit All Level...
4 + 17
8
11
Private
6:30pm CrossFit All Level...
4 + 14
12
Johna
Kobold
5:30am CrossFit All Level...
3 + 14
10 pu, 5 sit up get up, 200 run
13
Kate
Gonzalez
4:30pm CrossFit All Level...
3 + 12
rx w/ reg push ups
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