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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
When in Row... - 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):
31 (17/14)
Workout
When in Row...
WOD - FBCF
Metcon (Time)
Rx+/Rx
100m KB OHC 1 KB (24/16kg) (16/12kg)
10 KB snatch (5 each side)
100m row
200m KB OHC
20 KB swings
200m row
300m KB OHC
30 KB snatch
300m row
400m KB OHC
40 KB swings
400m row
Fitness
100m KB OHC
10 KB swings
100m row
8 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 29, 2022
Male Clients
1
shade
eckhardt
5:30pm CrossFit All Level...
24:16
2
The
Rooster
5:30pm CrossFit All Level...
34:05
3
Ben
Brimhall
9:00am CrossFit All Level...
20:50
4
John
Cao
4:30pm CrossFit All Level...
20:56
walks in 50m snatches in 10's KB unbroken
5
Jon
Fallon
9:00am CrossFit All Level...
21:06
blue holds
6
Aaron
Barvitz
4:30pm CrossFit All Level...
21:23
7
Private
5:30am CrossFit All Level...
22:15
8
jaime
mendez
6:30pm CrossFit All Level...
22:16
8
Jessie
Ramirez
5:30am CrossFit All Level...
22:16
9
Mark
Rogers
9:00am CrossFit All Level...
22:41
24 kg on OHC and swings; 16 kg on snatch
10
Alex
Bentley
5:30pm CrossFit All Level...
23:39
11
kevin
varghese
6:30pm CrossFit All Level...
24:45
12
Jose
Montes
9:00am CrossFit All Level...
27:05
13
Jorge
Salazar
5:30pm CrossFit All Level...
27:25
35lbs KB
14
Ismael
Valenzuela
9:00am CrossFit All Level...
28:03
15
Yaser
Alabdullah
6:30pm CrossFit All Level...
34:10
16
Alfredo
Bejarano
5:30am CrossFit All Level...
22:50
12 K KB
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
20:20
2
Candice
Brierley
5:30pm CrossFit All Level...
24:35
3
Annie
Lewis
6:30pm CrossFit All Level...
20:07
4
Maron
Walker
9:00am CrossFit All Level...
21:00
5
Stephanie
Cheng
6:30pm CrossFit All Level...
27:09
6
Savanna
Fallon
4:30pm CrossFit All Level...
27:25
hot
7
Private
6:30pm CrossFit All Level...
29:06
8
Mayra
Ramirez
9:00am CrossFit All Level...
19:20
KB 8kg/ 30kb swings/40 snatches
9
Nadya
Buttigieg
5:30am CrossFit All Level...
21:29
10
Private
5:30am CrossFit All Level...
23:00
11
Isabella
Rosini
6:30pm CrossFit All Level...
25:10
18# KB RX reps and rounds
12
Talia
Sanchez Ni ...
5:30pm CrossFit All Level...
25:17
13
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
25:28
Purple KB
14
Shari
Solomon
5:30am CrossFit All Level...
27:55
purple bell
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