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Components
Weighted Pull-ups
Strict Pullup
Pull-ups
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
RowRun-RonRuw-RunRow - 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):
13 (10/3)
Workout
RowRun-RonRuw-RunRow
Weightlifting
Pick one
Weighted Pull-ups (3 x 3 )
The Strict Pull-up
Strict Pullup (3 x max set )
Strict Pullup
Pull-ups (3 x max set )
Pull-ups
WOD
Metcon (Time)
Rx
750-m Row
200-m Run
Rest 2 min.
500-m Row
400-m Run
Rest 2 min.
250-m Row
600-m Run
Fitness
500-m Row
200-m Run
Rest 2 min.
500-m Row
400-m Run
Rest 2 min.
250-m Row
400-m Run
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, August 28, 2019
Male Clients
1
Jon
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 80 lbs
2
Cody
Brown
6:30pm CrossFit All Level...
3 x 3 @ 75 lbs
3
jason
woodall
5:30am CrossFit All Level...
3 x 3 @ 53 lbs
4
Lyman
Anderson
6:30pm CrossFit All Level...
3 x 3 @ 40 lbs
5
Mahadev
Kakade
5:30am CrossFit All Level...
3 x 3 @ 35 lbs
6
John
Cao
4:30pm CrossFit All Level...
3 x 3 @ 30 lbs
7
Aaron
Barvitz
9AM CrossFit All Levels
3 x 3 @ 26 lbs
#naturally weighted
7
Marco
Meraz
9AM CrossFit All Levels
3 x 3 @ 26 lbs
8
Del
Tutt
5:30pm CrossFit All Level...
3 x 3 @ 4 lbs
+211
9
Andrew
Guajardo
4:30pm CrossFit All Level...
1 x 3 @ 5 lbs
Female Clients
1
Mia
McCorkel
6:30pm CrossFit All Level...
3 x 3 @ 15 lbs
2
Savanna
Fallon
5:30pm CrossFit All Level...
3 x 3 @ 7.5 lbs
3
Amanda
McFarland
5:30pm CrossFit All Level...
1 x 1 @ 14 lbs
vest
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