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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Runaway! - 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):
44 (24/20)
Workout
Runaway!
WOD
Metcon (Time)
Rx+
800-m Run
20 Hip Extensions
15 Shoulder-to-Overhead (115/85 lb.)
3 rounds
800-m Run
20 GHD Sit-ups
15 Shoulder-to-Overhead (115/85 lb.)
3 rounds
400-m Run
Rx
800-m Run
20 Hip Extensions
15 Shoulder-to-Overhead (95/65 lb.)
3 rounds
800-m Run
20 GHD Sit-ups
15 Shoulder-to-Overhead (95/65 lb.)
3 rounds
400-m Run
Fitness
800-m Run
20 Weighted Good Mornings
10 Shoulder-to-Overhead
3 rounds
600-m Run
20 V-ups
10 Shoulder-to-Overhead
3 rounds
400-m Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 13, 2018
Male Clients
1
Francisco
Garcia
4:30pm CrossFit All Level...
27:25
2
Aaron
Barvitz
5:30pm CrossFit All Level...
36:04
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
21:56
4
Duy
Pham
4:30pm CrossFit All Level...
26:29
5
Del
Tutt
6:30pm CrossFit All Level...
29:59
6
John
Cao
4:30pm CrossFit All Level...
30:13
7
Michael
Jackson
5:30am CrossFit All Level...
30:32
8
Kameron
Ashby
9am CrossFit All Levels
15:49
9
#Sean
Wieser
5:30pm CrossFit All Level...
21:30
RX W/75#
10
The
Godfather
6:30pm CrossFit All Level...
23:33
fit...75#
11
Chad
Kobold
5:30pm CrossFit All Level...
24:51
400's Good Mornings, weighted sit-ups
12
Lyman
Anderson
6:30pm CrossFit All Level...
26:28
rx reps, 75#
13
Private
9am CrossFit All Levels
27:12
14
Michael
Mowry
5:30am CrossFit All Level...
27:29
rx+ only did 2 rounds of ghd/soh, give urself time & pace
15
Brock
Johnson
5:30pm CrossFit All Level...
27:32
95#goodmornings/shoulder rxreps
16
Francisco
Garcia
5:30pm CrossFit All Level...
27:52
Fitness
17
Luis
Solis
5:30pm CrossFit All Level...
28:23
Fitness
18
#Derek
Wilcock
5:30am CrossFit All Level...
30:32
Rx+ wt, run, GHD Hip, replaced GHD SU 1/2 way w/lying toes to rac...
19
Private
9am CrossFit All Levels
30:33
20
Private
5:30am CrossFit All Level...
32:00
21
Trent
Rasmussen
6:30pm CrossFit All Level...
32:56
4 rounds + 5 S-2-OH @ 95 1 round + 25 S-2-OH @ 75
22
jaime
mendez
6:30pm CrossFit All Level...
35:16
23
Ron
Fleming
5:30pm CrossFit All Level...
0:00
DNF.
23
Ryan
Tsinigine
6:30pm CrossFit All Level...
0:00
800m, 3 rounds, 300m, 2 rounds
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
20:30
2
Calli
Rasmussen
9am CrossFit All Levels
15:33
Fitness 400-300-200
3
Kaylee
Ashby
9am CrossFit All Levels
16:30
4
Johna
Kobold
5:30pm CrossFit All Level...
20:48
65# w/good morning , 14# Med ball sit ups and row
5
Amber
Mitchell
5:30am CrossFit All Level...
21:02
6
Rose
Hernandez
Noon CrossFit All Levels
22:00
7
Maron
Walker
5:30pm CrossFit All Level...
24:10
85
8
Erica
Lugo
5:30pm CrossFit All Level...
24:33
15lb bar; 600/600/400
9
Hilary
Thomas
4:30pm CrossFit All Level...
24:40
rx reps: sub row, gd mrngs, 30sec plank
10
Lauren
Pew
9am CrossFit All Levels
25:39
fitness with RX runs
11
Alessondra
Hopman
9am CrossFit All Levels
25:42
GHD -35lbs - v ups. 800 800 400
12
amy
an
5:30pm CrossFit All Level...
25:52
65lb, 800 m run x2, 10lb medball sit ups
13
Socorro
Rosas
6:30am CrossFit All Level...
26:20
14
Kate
Gonzalez
6:30am CrossFit All Level...
27:10
RX+ with Assault Bike
15
valerie
anderson
6:30pm CrossFit All Level...
27:12
#wreckitralph 800 600 400
16
Lilian
Rosas
6:30am CrossFit All Level...
28:34
17
Caren
Trahan
5:30pm CrossFit All Level...
29:38
Rx reps. 65# first 3 rounds, 35# last 3 rounds, 12# weighted sit ...
18
Private
6:30pm CrossFit All Level...
30:10
19
Catalina
Johnson
4:30pm CrossFit All Level...
30:16
Rx reps and distance/ 45#bb
20
Amanda
McFarland
4:30pm CrossFit All Level...
31:51
rx wt 65....resorted tp two rounds situps
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