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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
20 something - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
5:30am CrossFit All Levels
9:00am CrossFit All Levels
9:00am CrossFit All Levels
11:00am CrossFit All Levels
11:00am CrossFit All Levels
4:30pm CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm 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):
21 (11/10)
Workout
20 something
WOD - FBCF
Metcon (Time)
Rx+
21-15-9
OH Squats (155/115 lb.)
Strict HSPU
Rx
21-15-9
OH Squats (135/95 lb.)
HSPU
Fitness
21-15-9
OH Squat
9/6/3 Wall Climbs
WOD - Home Gym
Metcon (Time)
60 DB Front Squats
Every time you put the DBs down, perform 25 Double-unders
Rest 2 min
50 DB Front Squats
Every time you put the DBs down, perform 25 Double-unders
DB should be heavy.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 16, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
8:59
2
Aaron
Barvitz
5:30pm CrossFit All Level...
8:19
95# 21,15,9 2ab mats 9,6,3
3
Marco
Meraz
9:00am CrossFit All Level...
8:39
modifications
4
Jon
Fallon
Home Gym 7:30PM
8:50
5
Lyman
Anderson
6:30pm CrossFit All Level...
11:23
85/75 ohs 4,3,2 HSPu
6
Private
11:00am CrossFit All Leve...
12:12
7
#Sean
Wieser
5:30pm CrossFit All Level...
12:32
8
Andres
Salazar
5:30pm CrossFit All Level...
12:38
21-15-9/9-6-3/1 mile run
9
Jonny
Baker
5:30am CrossFit All Level...
16:43
75# OH Ow
10
Juan
Jose
11:00am CrossFit All Leve...
16:45
Fx at 115
11
Private
5:30am CrossFit All Level...
17:51
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
7:03
2
valerie
anderson
6:30pm CrossFit All Level...
7:05
21-15-9 ohs bar 9-6-3 hspu 2 mat
3
Kate
Gonzalez
4:30pm CrossFit All Level...
7:56
65 lbs, seated db press
4
Hilary
Thomas
4:30pm CrossFit All Level...
8:27
35#Ohs DBpress
5
Savanna
Fallon
11:00am CrossFit All Leve...
9:26
15,9,6 HSPU
6
Christine
Rosini
6:30pm CrossFit All Level...
9:41
21-15-9 55lbs seated DB presses 20lb DB
7
Maron
Walker
11:00am CrossFit All Leve...
9:56
Seated DB press
8
Private
6:30pm CrossFit All Level...
10:38
9
Private
5:30am CrossFit All Level...
13:06
10
amy
an
5:30am CrossFit All Level...
13:30
65#
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