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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Meta - 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
Meta
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+ / Rx
30sec Toes to Bar
30sec Rest
30sec Pushup
30sec Rest
30sec Strict Pullups / Pullups
30sec Rest
30sec Clapping Pushup/Push up
30sec Rest
5 rounds
Fitness
30sec Wall lying hands to feet
30sec Rest
30sec Pushup
30sec Rest
30sec Ring Row
30sec Rest
30sec Plank Get down/Get up
30sec Rest
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 16, 2022
Male Clients
1
Brian
Prout
4:30pm CrossFit All Level...
255 Reps
69,49,50,45,42
2
Jon
Fallon
9:00am CrossFit All Level...
227 Reps
3
Mark
Rogers
6:30pm CrossFit All Level...
214 Reps
4
Alex
Bentley
5:30pm CrossFit All Level...
205 Reps
5
Andres
Salazar
5:30pm CrossFit All Level...
198 Reps
6
Yaser
Alabdullah
5:30pm CrossFit All Level...
190 Reps
7
shade
eckhardt
5:30pm CrossFit All Level...
172 Reps
8
Alfredo
Bejarano
6:30pm CrossFit All Level...
215 Reps
9
Private
6:30pm CrossFit All Level...
199 Reps
10
Jayson
Carpenter
4:30pm CrossFit All Level...
173 Reps
11
Jose
Montes
4:30pm CrossFit All Level...
158 Reps
knee Hang Push up Ring Row Up and down plank
12
Leon
Manfredi
9:00am CrossFit All Level...
155 Reps
13
Troy
Thomas
6:30pm CrossFit All Level...
144 Reps
knee raises
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
273 Reps
T2B: 15,17,17,16,17 / PU: 20,18,16,15,13 / SPU: 10,12,10,10,8 / C...
2
Savanna
Fallon
9:00am CrossFit All Level...
162 Reps
30, 51, 35, 46
3
Abigayle
Stepanek
6:30pm CrossFit All Level...
299 Reps
4
Private
6:30pm CrossFit All Level...
254 Reps
5
Sarah
Carrasco-m ...
4:30pm CrossFit All Level...
246 Reps
6
Stephanie
Cheng
6:30pm CrossFit All Level...
215 Reps
7
Carrie
Carpenter
4:30pm CrossFit All Level...
170 Reps
8
Julia
Manfredi
9:00am CrossFit All Level...
150 Reps
9
Annie
Lewis
9:00am CrossFit All Level...
128 Reps
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