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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
The Five's - 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):
32 (18/14)
Workout
The Five's
WOD
Metcon (AMRAP - Rounds and Reps)
Rx+
In the first 5 min., perform:
Run 400 m
100 Double-unders
In the second 5 min., perform:
Run 300 m
75 Double-unders
30 KB Swings (24/16 kg)
In the third 5 min., perform:
Run 200 m
50 Double-unders
20 KB Swings
8 Wall Climbs
In the fourth 5 min., perform:
Run 100 m
25 Double-unders
10 KB Swings
4 Wall Climbs
AMRAP 5 min.
Rx
In the first 5 min., perform:
Run 400 m
80 Double-unders
In the second 5 min., perform:
Run 300 m
60 Double-unders
30 KB Swings (16/12 kg)
In the third 5 min., perform:
Run 200 m
40 Double-unders
20 KB Swings
6 Wall Climbs
In the fourth 5 min., perform:
Run 100 m
20 Double-unders
10 KB Swings
2 Wall Climbs
AMRAP 5 min.
Fitness
In the first 5 min., perform:
Run 400 m
40 Speed Steps
In the second 5 min., perform:
Run 300 m
30 Speed steps
20 KB Swings
In the third 5 min., perform:
Run 200 m
20 Speeds Steps
15 KB Swings
10 Plank Get Down-ups
In the fourth 5 min., perform:
Run 100 m
10 Speed Steps
10 KB Swings
6 Plank Get Down-ups
AMRAP 5 min.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 20, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
2 + 32
2
Del
Tutt
5:30pm CrossFit All Level...
1 + 39
that hurt
3
Brock
Johnson
5:30pm CrossFit All Level...
2 + 34
first round rx+
4
Brian
Welty
4:30pm CrossFit All Level...
2 + 2
5
Francisco
Garcia
4:30pm CrossFit All Level...
1 + 28
Rx+ weight
6
The
Godfather
5:30pm CrossFit All Level...
2 + 29
blue, wall climbs
7
Mike
Rogers
5:30am CrossFit All Level...
2 + 28
8
Doc
Medina
4:30pm CrossFit All Level...
2 + 27
Rx+ reps, no wall climbs
9
Ron
Fleming
5:30pm CrossFit All Level...
2 + 26
10
Private
5:30am CrossFit All Level...
2 + 24
11
jaime
mendez
6:30pm CrossFit All Level...
2 + 14
12
brendan
lonsdale
5:30am CrossFit All Level...
2 + 4
Everything Rx besides single unders
13
Private
5:30am CrossFit All Level...
2 + 3
14
Nicholas
Anderson
6:30pm CrossFit All Level...
2 + 1
14
Nicholas
Valderrama
4:30pm CrossFit All Level...
2 + 1
biked
15
Aaron
Barvitz
5:30pm CrossFit All Level...
2 + 0
all kinds of fitness
15
Chad
Kobold
4:30pm CrossFit All Level...
2 + 0
Rx W/Walking Lunges 40, 30, 20, 10
16
Private
11AM CrossFit All Levels
1 + 25
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
2 + 35
2
Mia
McCorkel
5:30pm CrossFit All Level...
2 + 16
3
Tawna
Wedin
4:30pm CrossFit All Level...
2 + 7
4
Annie
Lewis
9AM CrossFit All Levels
2 + 2
5
Lauren
Pew
9AM CrossFit All Levels
2 + 1
6
CHRISTINA
WERTZ
5:30am CrossFit All Level...
1 + 30
7
Maron
Walker
4:30pm CrossFit All Level...
1 + 0
8
Catalina
Johnson
4:30pm CrossFit All Level...
3 + 0
9
Hilary
Thomas
5:30pm CrossFit All Level...
2 + 22
yellow kb
10
Kaitlin
Welty
4:30pm CrossFit All Level...
2 + 4
10
Private
5:30am CrossFit All Level...
2 + 4
11
Private
5:30am CrossFit All Level...
2 + 1
12
Erica
Lugo
4:30pm CrossFit All Level...
2 + 0
yellow kb/ singles/ wall climbs
13
Amanda
Phox
11AM CrossFit All Levels
1 + 34
Holy Dunders... RX rounds 1-2, dropped to fitness
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