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Components
Nasty Girls Runaway V ...
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
RNG - 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):
21 (11/10)
Workout
RNG
WOD - FBCF
Nasty Girls Runaway Version (Time)
Rx+
400m run
50 air squats
7 muscle ups
10 hang power clean (135/95lbs)
3 rounds
Rx
400m run
50 air squats
7 C2BPU
10 hang power clean (95/65lbs)
3 rounds
Fitness
400m run
30 air squats
7 jumping chest to bar pullup
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 24, 2022
Male Clients
1
Jon
Fallon
9:00am CrossFit All Level...
15:50
2
Mark
Rogers
9:00am CrossFit All Level...
13:12
3
Andres
Salazar
5:30pm CrossFit All Level...
13:31
4
Michael
Mowry
9:00am CrossFit All Level...
14:41
2/5 MUs 1st rd
5
#Sean
Wieser
5:30pm CrossFit All Level...
15:48
#135
6
Alfredo
Bejarano
5:30am CrossFit All Level...
16:26
c reg pullups
7
Jayson
Carpenter
4:30pm CrossFit All Level...
18:21
8
Brian
Prout
4:30pm CrossFit All Level...
19:03
135#; Bar MU
9
Alex
Bentley
5:30pm CrossFit All Level...
15:36
rx+ sub strict pullups for muscle up
10
kevin
varghese
6:30pm CrossFit All Level...
17:41
rx sub pu
11
jaime
mendez
6:30pm CrossFit All Level...
20:42
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
18:58
2
Christine
Rosini
5:30pm CrossFit All Level...
14:45
3
Candice
Brierley
4:30pm CrossFit All Level...
15:30
4
Savanna
Fallon
9:00am CrossFit All Level...
16:50
5
Stephanie
Cheng
6:30pm CrossFit All Level...
13:26
Sub pull ups Rx everything else
6
Mayra
Ramirez
6:30pm CrossFit All Level...
13:52
Rx but green banded pull ups
7
Private
5:30am CrossFit All Level...
14:29
8
Nichole
Enriquez
9:00am CrossFit All Level...
15:34
ring rows; 45# clean
9
Isabella
Rosini
4:30pm CrossFit All Level...
17:17
fitness w ring rows #55 cleans
10
Carrie
Carpenter
4:30pm CrossFit All Level...
19:02
400m, 40 sq, jumping ctbpu, 45lb
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