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WOD - FBCF

Metcon (Time)

Rx+
40/30-cal. Assault Bike
Then:
8 Pull-ups
12 Push-ups
16 Abmat Sit-ups
5 rounds

Rx
30/20-cal. Assault Bike
Then:
6 Pull-ups
8 Push-ups
12 Abmat Sit-ups
5 rounds

Fitness
30/20-cal. Assault Bike
Then:
6 Ring Pull-ups
8 Push-ups
12 Abmat Sit-ups
5 rounds

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, September 01, 2021

Male Clients

1

Chris
“Old Man” ...

5:30pm CrossFit All Level...

7:42

2:09 bike

2

Brian
Prout

5:30pm CrossFit All Level...

8:22

3

Jon
Fallon

4:30pm CrossFit All Level...

9:17

4

#Derek
Wilcock

5:30pm CrossFit All Level...

11:41

1:01 bike

5

Alex
Bentley

4:30pm CrossFit All Level...

11:47

6

kevin
varghese

6:30pm CrossFit All Level...

13:11

7

Jade
Fielder

4:30pm CrossFit All Level...

13:15

8

Jonny
Baker

5:30am CrossFit All Level...

13:48

9

The
Rooster

6:30pm CrossFit All Level...

14:45

10

Private

4:30pm CrossFit All Level...

17:35

11

Lyman
Anderson

6:30pm CrossFit All Level...

10:12

12

Private

5:30am CrossFit All Level...

10:59

13

Chad
Kobold

4:30pm CrossFit All Level...

11:25

14

Marco
Meraz

9:00am CrossFit All Level...

13:35

15

#Sean
Wieser

5:30pm CrossFit All Level...

9:47

pistols 4 pullups

16

jaime
mendez

6:30pm CrossFit All Level...

11:30

RX sub banded pullups

17

The
Godfather

4:30pm CrossFit All Level...

12:01

18

clayton
fretwell

5:30am CrossFit All Level...

12:30

19

justin
delsi

9:00am CrossFit All Level...

12:35

scaled

20

David
Nilsen

5:30am CrossFit All Level...

14:29

21

Justin
Thompson

9:00am CrossFit All Level...

17:36

first 2 rounds, reg pull ups. last 3 rounds 3 reg. pull ups then ...

Female Clients

1

Kendra
Lowry

5:30pm CrossFit All Level...

8:37

2

julia
vergamini

5:30pm CrossFit All Level...

12:27

3

Hannah
Howells

4:30pm CrossFit All Level...

13:42

4

Tatum
Perkins

9:00am CrossFit All Level...

14:04

kipping pull ups

5

Catalina
Johnson

9:00am CrossFit All Level...

14:34

6

maria
cutler

9:00am CrossFit All Level...

15:35

girls push ups :)

7

Christine
Rosini

6:30pm CrossFit All Level...

9:36

8

Savanna
Fallon

4:30pm CrossFit All Level...

10:39

9

Morgan
Schenk

5:30pm CrossFit All Level...

12:00

10

valerie
anderson

4:30pm CrossFit All Level...

14:26

11

Ashleigh
Burgess

6:30pm CrossFit All Level...

9:24

12

Talia
Sanchez Ni ...

6:30pm CrossFit All Level...

10:12

pull ups with green band and push ups with box

13

Olga
Soto

6:30pm CrossFit All Level...

10:22

14

Private

6:30pm CrossFit All Level...

10:55

15

Private

5:30am CrossFit All Level...

11:10

15

Lucia
Mendez

6:30pm CrossFit All Level...

11:10

20.8 cal assault bike 6 jumping pull ups 8 wall push ups 12/12/9/...

16

Abigayle
Stepanek

5:30am CrossFit All Level...

11:26

assist pull ups

17

Lauren
Pew

9:00am CrossFit All Level...

16:40

rx+ reps, knee push ups

18

Maron
Walker

9:00am CrossFit All Level...

0:00

A little of this and that