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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Kung Fu Grip - 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):
20 (16/4)
Workout
Kung Fu Grip
WOD - FBCF
Metcon (AMRAP - Rounds and Reps)
Rx+
2 Squat Cleans (185/135 lb.)
50-m DB Farmers Carry (50/35 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.
Rx
2 Squat Cleans (135/95 lb.)
50-m DB Farmers Carry (35/25 lb.)
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min.
Fitness
2 Squat Cleans (or Front Squats)
50-m DB Farmers Carry
4 Squat Cleans
100-m DB Farmers Carry
6 Squat Cleans
150-m DB Farmers Carry
And so on…
AMRAP 16 min
* Every 25 meters is a rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 10, 2021
Male Clients
1
Jon
Fallon
11:00am CrossFit All Leve...
4 + 14
2
Jade
Fielder
5:30am CrossFit All Level...
4 + 10
3
shade
eckhardt
5:30pm CrossFit All Level...
4 + 8
4
Alex
Bentley
6:30pm CrossFit All Level...
4 + 5
5
Brian
Prout
5:30pm CrossFit All Level...
3 + 12
6
Justin
Thompson
9:00am CrossFit All Level...
5 + 54
7
Michael
Mowry
9:00am CrossFit All Level...
5 + 10
8
John
Cao
9:00am CrossFit All Level...
4 + 2
185# sq cl, 35# carry
9
clayton
fretwell
5:30am CrossFit All Level...
5 + 10
10
Davinder
Singh
5:30am CrossFit All Level...
5 + 0
10
Private
5:30am CrossFit All Level...
5 + 0
11
kevin
varghese
6:30pm CrossFit All Level...
4 + 16
95#BB SC, 25#DB
11
Lyman
Anderson
6:30pm CrossFit All Level...
4 + 16
12
Jonny
Baker
5:30am CrossFit All Level...
4 + 12
115#
12
Private
9:00am CrossFit All Level...
4 + 12
13
justin
delsi
9:00am CrossFit All Level...
4 + 2
Female Clients
1
Maron
Walker
9:00am CrossFit All Level...
5 + 12
2
Private
5:30am CrossFit All Level...
5 + 10
3
Morgan
Schenk
4:30pm CrossFit All Level...
5 + 4
hang clean front squats
4
Savanna
Fallon
9:00am CrossFit All Level...
4 + 18
50m short
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