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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
30 Seconds Out - 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):
42 (24/18)
Workout
30 Seconds Out
WOD
Metcon (AMRAP - Reps)
Rx+
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. MB Sit-ups (20/14 lb.)
30 sec. MB Hollow Hold
30 sec. Rest
3 rounds
Rx
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. MB Sit-ups (20/14 lb.)
30 sec. Hollow Hold
30 sec. Rest
3 rounds
Fitness
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. Sit-ups
30 sec. Tuck Hold
30 sec. Rest
3 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 01, 2019
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
226 Reps
100,85,41
2
Cody
Brown
6:30pm CrossFit All Level...
204 Reps
91,70,43
3
#Sean
Wieser
6:30pm CrossFit All Level...
187 Reps
91,54,42
4
#Derek
Wilcock
5:30pm CrossFit All Level...
179 Reps
71, 76, 32: 23,23,25,28,25,23,10,10,12
5
Brock
Johnson
9AM CrossFit All Levels
176 Reps
71,73,32
6
Lyman
Anderson
6:30pm CrossFit All Level...
169 Reps
7
Mahadev
Kakade
6:30pm CrossFit All Level...
166 Reps
65+61+40
8
Del
Tutt
5:30pm CrossFit All Level...
141 Reps
9
Brian
Prout
5:30pm CrossFit All Level...
161 Reps
10
Brian
Welty
4:30pm CrossFit All Level...
146 Reps
11
kevin
varghese
5:30am CrossFit All Level...
140 Reps
12
Yaser
Alabdullah
4:30pm CrossFit All Level...
132 Reps
13
Chad
Kobold
5:30pm CrossFit All Level...
130 Reps
60, 40, 30
14
brendan
lonsdale
6:30pm CrossFit All Level...
127 Reps
15
Andrew
Guajardo
4:30pm CrossFit All Level...
117 Reps
16
The
Godfather
4:30pm CrossFit All Level...
115 Reps
17
Private
11AM CrossFit All Levels
94 Reps
18
jaime
mendez
6:30pm CrossFit All Level...
70 Reps
19
Jeffrey
Palmer
11AM CrossFit All Levels
48 Reps
20
Ron
Fleming
4:30pm CrossFit All Level...
138 Reps
RX but broke my holds.
21
Private
5:30am CrossFit All Level...
130 Reps
22
Mike
Rogers
5:30am CrossFit All Level...
108 Reps
23
Aaron
Barvitz
4:30pm CrossFit All Level...
104 Reps
broke on hollow hold
24
Daniel
Nosko
6:30pm CrossFit All Level...
52 Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
207 Reps
30, 32, 33 24, 20, 16 16,18, 18
2
Catalina
Johnson
9AM CrossFit All Levels
156 Reps
3
sreeja
Tembareni
6:30pm CrossFit All Level...
92 Reps
4
Mia
McCorkel
6:30pm CrossFit All Level...
136 Reps
5
Maron
Walker
5:30am CrossFit All Level...
124 Reps
6
Kaitlin
Welty
4:30pm CrossFit All Level...
120 Reps
PUs sucked but I DID IT!
7
Lauren
Pew
9AM CrossFit All Levels
116 Reps
8
Hilary
Thomas
4:30pm CrossFit All Level...
105 Reps
9
Christine
Rosini
6:30pm CrossFit All Level...
85 Reps
10
Makayla
Baca
5:30am CrossFit All Level...
149 Reps
11
Private
5:30am CrossFit All Level...
135 Reps
12
Private
5:30am CrossFit All Level...
134 Reps
13
Johna
Kobold
5:30am CrossFit All Level...
128 Reps
14
Annie
Lewis
9AM CrossFit All Levels
116 Reps
15
Erica
Lugo
5:30pm CrossFit All Level...
109 Reps
10lb mb/ knee pu
16
Private
5:30am CrossFit All Level...
104 Reps
17
Alessondra
Hopman
4:30pm CrossFit All Level...
103 Reps
knee push ups. fitness with med ball on sit ups
18
Jenna
Gonzales
11AM CrossFit All Levels
101 Reps
37 air squats; 35 push-ups; 29 hollow hold
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