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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Yippie Ki Yay - 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 (11/9)
Workout
Yippie Ki Yay
WOD - FBCF
Metcon (Time)
Rx+
10 Rope Climbs
20 Overhead Barbell Reverse Lunges (155/115 lb.)
30 HSPUs
Rx
10 Rope Climbs
20 Overhead Barbell Reverse Lunges (135/95 lb.)
30 HSPUs
Fitness
10 Seated Rope Climbs
20 Overhead Barbell Reverse Lunges
30 Barbell Shoulder Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 22, 2021
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
10:13
wowza
2
The
Godfather
4:30pm CrossFit All Level...
4:09
3
Aaron
Barvitz
4:30pm CrossFit All Level...
4:51
65#BB
4
Davinder
Singh
5:30am CrossFit All Level...
8:15
65 lbs
5
David
Nilsen
5:30am CrossFit All Level...
8:22
20 seated rope climbs 75# for both reverse lunges and shoulder pr...
6
Private
5:30am CrossFit All Level...
10:59
7
Jon
Fallon
4:30pm CrossFit All Level...
11:00
8
Jonny
Baker
5:30am CrossFit All Level...
11:21
Rx w/ 75#
9
Private
4:30pm CrossFit All Level...
12:51
10
Alex
Bentley
4:30pm CrossFit All Level...
12:55
10 rc, 20 OH rev lunge@ 115, 30 strict press @ 95
11
Justin
Thompson
9:00am CrossFit All Level...
16:00
Trainer barbell +20lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
5:56
2
Dara
Wieser
5:30am CrossFit All Level...
4:50
30 rings instead of rope, 25lbs
3
Abigayle
Stepanek
5:30am CrossFit All Level...
8:55
45 lb OH lunge, 15 HSPU 15 SP
4
Private
5:30am CrossFit All Level...
10:12
5
Tatum
Perkins
9:00am CrossFit All Level...
11:26
6 rope climbs
6
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
12:45
no all the way up RC ,BB40 OH Lunges,55 bb on SP
7
Hannah
Howells
4:30pm CrossFit All Level...
13:48
10 Rope Climbs 6 OHRL @95 14 @75 15 HSPU 15 Box HSPU
8
Maron
Walker
9:00am CrossFit All Level...
14:28
95/65
9
Savanna
Fallon
9:00am CrossFit All Level...
14:50
RX rps
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