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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Dynamic Duo - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
9AM CrossFit All Levels
11AM CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (17/8)
Workout
Dynamic Duo
WOD
Metcon (Time)
Rx+
1-k Row
15 Strict Ring Muscle-ups
Rx
1-k Row
15 Bar Muscle-ups
Fitness
1-k Row
15 Burpee Jumping Chest 2 Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 18, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
9:22
2
Jon
Fallon
9AM CrossFit All Levels
10:42
last 2 reps =2 minutes
3
Brock
Johnson
5:30pm CrossFit All Level...
7:28
4
Doc
Medina
4:30pm CrossFit All Level...
9:41
5
Yaser
Alabdullah
4:30pm CrossFit All Level...
5:37
pull ups
6
jason
woodall
5:30am CrossFit All Level...
5:55
7
The
Godfather
4:30pm CrossFit All Level...
5:59
8
Private
5:30am CrossFit All Level...
6:24
9
Mike
Rogers
5:30am CrossFit All Level...
6:32
fitness
10
Private
5:30am CrossFit All Level...
6:43
11
Jonny
Baker
4:30pm CrossFit All Level...
6:55
12
Adam
Moeser
4:30pm CrossFit All Level...
7:00
13
Ron
Fleming
5:30pm CrossFit All Level...
7:54
strict chin up
14
Chad
Kobold
4:30pm CrossFit All Level...
7:58
3:58 row, Burp to C2B
15
brendan
lonsdale
5:30pm CrossFit All Level...
8:05
Chest 2 bar pull ups
16
jaime
mendez
6:30pm CrossFit All Level...
8:55
17
Marco
Meraz
9AM CrossFit All Levels
10:55
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
7:22
2
Amanda
Phox
4:30pm CrossFit All Level...
5:50
Fitness green banded... Row about 4:32
3
Private
5:30am CrossFit All Level...
6:19
4
Private
5:30am CrossFit All Level...
6:47
5
Private
5:30am CrossFit All Level...
8:28
6
Lauren
Pew
9AM CrossFit All Levels
8:35
7
Erica
Lugo
4:30pm CrossFit All Level...
9:56
10 burpees/ 15 gr band pu negatives
8
Savanna
Fallon
5:30pm CrossFit All Level...
12:45
strict pulls
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