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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Work Week - 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):
40 (26/14)
Workout
Work Week
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
400-m Run
12 Single-arm KB Walking Lunges (24/16 kg)
12 Single-arm KB Push Presses
12 Hang Power Cleans (115/75 lb.)
AMRAP 24 min.
Rx
400-m Run
12 Single-arm KB Walking Lunges (16/12 kg)
12 Single-arm KB Push Presses
12 Hang Power Cleans (95/65 lb.)
AMRAP 24 min.
Fitness
400-m Run
12 Single-arm KB Walking Lunges
12 Single-arm KB Push Presses
12 Hang Power Cleans
AMRAP 24 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 02, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
5 + 14
2
Andres
Salazar
5:30pm CrossFit All Level...
5 + 8
2
Michael
Mowry
9:00am CrossFit All Level...
5 + 8
3
#Sean
Wieser
4:30pm CrossFit All Level...
5 + 4
4
Brock
Johnson
9:00am CrossFit All Level...
5 + 2
5
Alex
Bentley
4:30pm CrossFit All Level...
4 + 40
tooo hot
6
Brian
Prout
5:30pm CrossFit All Level...
4 + 17
7
Jonny
Baker
5:30am CrossFit All Level...
4 + 16
8
Private
11:00am CrossFit All Leve...
4 + 0
9
Private
5:30am CrossFit All Level...
5 + 0
10
jaime
mendez
6:30pm CrossFit All Level...
4 + 44
11
The
Rooster
6:30pm CrossFit All Level...
4 + 0
12
Jon
Fallon
4:30pm CrossFit All Level...
8 + 0
8 or so
13
The
Godfather
5:30pm CrossFit All Level...
5 + 39
bike 800, blue, 95
14
keyr
vandevere
5:30pm CrossFit All Level...
5 + 0
2 run + 3 bike
14
Porter
Lewis
5:30am CrossFit All Level...
5 + 0
15
Justin
Thompson
11:00am CrossFit All Leve...
4 + 28
purple kb for push press yellow for all else
16
Chad
Kobold
4:30pm CrossFit All Level...
4 + 26
Yellow KB #75
17
#Derek
Wilcock
5:30pm CrossFit All Level...
4 + 16
ABike 800m, Rx+wt, run was full
18
David
Nilsen
5:30am CrossFit All Level...
4 + 8
65# yellow KB
18
justin
delsi
11:00am CrossFit All Leve...
4 + 8
yellow KB, 75 BB
19
kevin
varghese
6:30pm CrossFit All Level...
4 + 7
75#, 25 cal AB
20
Lyman
Anderson
6:30pm CrossFit All Level...
4 + 3
20 cal on ab legs only, 12 walking lunges, 12 pp blue, 75lb HPC
21
jesper
burgess
11:00am CrossFit All Leve...
4 + 0
22
clayton
fretwell
5:30am CrossFit All Level...
3 + 40
85lb hang power clean 18lb kettle
22
Davinder
Singh
5:30am CrossFit All Level...
3 + 40
10 lbs bar
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
5 + 24
16, 12, 12, 2
2
Savanna
Fallon
9:00am CrossFit All Level...
5 + 8
3
Catalina
Johnson
9:00am CrossFit All Level...
5 + 1
4
Annie
Lewis
9:00am CrossFit All Level...
5 + 0
4
Hannah
Howells
5:30pm CrossFit All Level...
5 + 0
5
julia
vergamini
5:30pm CrossFit All Level...
4 + 43
6
Lauren
Pew
9:00am CrossFit All Level...
4 + 8
7
Dara
Wieser
5:30am CrossFit All Level...
5 + 0
35lbs bar 18lbs kb
8
Olga
Soto
6:30pm CrossFit All Level...
4 + 40
9
Private
5:30am CrossFit All Level...
4 + 28
10
Kate
Gonzalez
4:30pm CrossFit All Level...
4 + 20
rx sub row
11
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
3 + 26
12
Ashleigh
Burgess
5:30pm CrossFit All Level...
3 + 23
13
Abigayle
Stepanek
5:30am CrossFit All Level...
3 + 15
Day 1
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