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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Who made who - Firebird CrossFit
Class
(All)
9AM CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (9/3)
Workout
Who made who
WOD
Metcon (Time)
Rx+
In partners:
100-cal. Row
90 Sit-ups
80 KB Swings (32/24 kg)
70 Lateral KB Jumps
60 KB Swings
50 Burpees
40 KB Swings
30 Toes-to-Bar
20 KB Swings
10 Ring Muscle-ups
Rx
In partners:
100-cal. Row
90 Sit-ups
80 KB Swings (24/16 kg)
70 Lateral KB Jumps
60 KB Swings
50 Burpees
40 KB Swings
30 Toes-to-Rings
20 KB Swings
10 Bar Muscle-ups
Fitness
In partners:
90-cal. Row
80 Sit-ups
70 KB Swings
60 KB Jumps
50 KB Swings
40 Burpees
30 KB Swings
20 Bar Hang Knee Tuck ups
10 KB Swings
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 07, 2019
Male Clients
1
Brian
Prout
9AM CrossFit All Levels
22:30
w/ Jon Fallon
1
Jon
Fallon
9AM CrossFit All Levels
22:30
2
Andres
Salazar
9AM CrossFit All Levels
27:17
3
John
Cao
9AM CrossFit All Levels
35:43
4
jason
woodall
9AM CrossFit All Levels
24:25
partner maron
5
Juan
Jose
9AM CrossFit All Levels
29:19
6
#Derek
Wilcock
9AM CrossFit All Levels
35:43
Rx less C2B
6
Ron
Fleming
9AM CrossFit All Levels
35:43
RX with pull-ups
7
Brian
Welty
9AM CrossFit All Levels
0:00
Duy what was our time?
Female Clients
1
Maron
Walker
9AM CrossFit All Levels
24:25
w/ JayNasty
2
amy
an
9AM CrossFit All Levels
28:16
2
Hilary
Thomas
9AM CrossFit All Levels
28:16
Yellow KB, lyingT2B, banded strict pullups
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