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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Humble Pie - 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):
22 (13/9)
Workout
Humble Pie
WOD - FBCF
Metcon (Time)
Rx+
25 Unbroken Double Unders
10 Ring Dips
5 rounds
Rest 2min
25 Unbroken Double Unders
10 Burpee plate jumps
5 rounds
Rx
25 Double Unders
10 Ring Dips
5 rounds
Rest 2min
20 Double Unders
10 Burpee plate jumps
5 rounds
Fitness
50 Single Unders
10 Box or Bar Dips
5 rounds
Rest 2min
40 Single Unders
10 Burpee plate jumps
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 07, 2022
Male Clients
1
Jon
Fallon
4:30pm CrossFit All Level...
14:08
2
Mark
Rogers
4:30pm CrossFit All Level...
18:03
Had to restart DUs twice
3
Yaser
Alabdullah
6:30pm CrossFit All Level...
14:47
Rx+ but broke DU's 3 times.
4
Alex
Bentley
5:30pm CrossFit All Level...
16:55
5
Jorge
Salazar
4:30pm CrossFit All Level...
5:15
fitness
6
Lyman
Anderson
6:30pm CrossFit All Level...
14:05
7
kevin
varghese
6:30pm CrossFit All Level...
17:59
Rx sub 5 jumping ring dips
8
Aaron
Barvitz
5:30pm CrossFit All Level...
18:58
9
Troy
Thomas
6:30pm CrossFit All Level...
19:40
10
Alfredo
Bejarano
5:30am CrossFit All Level...
19:55
11
Mitchell
Brown
9:00am CrossFit All Level...
22:00
12
Davinder
Singh
5:30pm CrossFit All Level...
22:10
50 single unders, 10*3 bar dips /10*2 dips 5 rounds, 40 single un...
13
jaime
mendez
6:30pm CrossFit All Level...
22:24
Female Clients
1
Kendra
Lowry
4:30pm CrossFit All Level...
11:23
0-4:57 & 6:57-11:23
2
Nadya
Buttigieg
9:00am CrossFit All Level...
12:07
Single unders. Banded bar dips
3
Maron
Walker
9:00am CrossFit All Level...
14:37
green band dips w/ RX
4
Savanna
Fallon
9:00am CrossFit All Level...
15:16
RX w/grn bnd
5
Julia
Manfredi
4:30pm CrossFit All Level...
17:10
fitness
6
Mayra
Ramirez
9:00am CrossFit All Level...
17:58
Matador w/band/RX everything else
7
Carrie
Carpenter
6:30pm CrossFit All Level...
18:29
Green+red band ring dips, mix doubles and 2xsingles
8
Stephanie
Cheng
6:30pm CrossFit All Level...
18:36
9
Private
5:30am CrossFit All Level...
23:53
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