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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Minute 2 Minute - 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):
28 (16/12)
Workout
Minute 2 Minute
WOD - FBCF
Metcon (AMRAP - Reps)
Rx+
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 Chest-to-bar Pull-ups
Min. 4: 15 KB Swings (32/24 kg)
5 rounds
Rx
Min. 1: 12/8-cal. Row
Min. 2: 30 Double-unders
Min. 3: 10 Pull-ups
Min. 4: 12 KB Swings (24/16 kg)
5 rounds
Fitness
Min. 1: 10/6-cal. Row
Min. 2: 40 Single Unders
Min. 3: 10 Jumping Pull-ups
Min. 4: 10 KB Swings
5 rounds
Round 5 is for Max Reps each minute which is your score.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 04, 2021
Male Clients
1
Andres
Salazar
5:30pm CrossFit All Level...
148 Reps
100Du
2
Brian
Prout
5:30pm CrossFit All Level...
125 Reps
12c Row, 60 DU, 20 PU, 29 KBS
3
Alex
Bentley
4:30pm CrossFit All Level...
102 Reps
3
Chris
“Old Man” ...
5:30pm CrossFit All Level...
102 Reps
3
Jade
Fielder
4:30pm CrossFit All Level...
102 Reps
3
Jonny
Baker
5:30am CrossFit All Level...
102 Reps
4
Private
6:30pm CrossFit All Level...
167 Reps
5
#Sean
Wieser
4:30pm CrossFit All Level...
129 Reps
15 push-up 4 pull-up
6
The
Rooster
6:30pm CrossFit All Level...
102 Reps
RX, 60 SINGLE UNDERS
7
Private
5:30am CrossFit All Level...
64 Reps
8
kevin
varghese
6:30pm CrossFit All Level...
62 Reps
10 Cal, 30 DU, 10 PU, 16 kg 10KB
9
Aaron
Barvitz
4:30pm CrossFit All Level...
47 Reps
RX weight/Du's 12/15/5/12 reps
10
The
Godfather
4:30pm CrossFit All Level...
45 Reps
11
Davinder
Singh
5:30am CrossFit All Level...
40 Reps
12
Yaser
Alabdullah
6:30pm CrossFit All Level...
39 Reps
Rx reps and weight | Row (48/60 cals) - DU’s (123/150 reps) - Pul...
13
Chad
Kobold
9:00am CrossFit All Level...
36 Reps
30 sec. Burpees instead of Jump Rope, 6 Pull-ups, Rx for other
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
160 Reps
13, 100, 21, 27
2
Savanna
Fallon
9:00am CrossFit All Level...
77 Reps
3
Annie
Lewis
9:00am CrossFit All Level...
70 Reps
4
julia
vergamini
5:30pm CrossFit All Level...
158 Reps
reg pull ups
5
Isabella
Rosini
6:30pm CrossFit All Level...
132 Reps
fitness Yellow KB
6
Private
6:30pm CrossFit All Level...
130 Reps
7
Kasie
Shadduck
6:30pm CrossFit All Level...
128 Reps
Purple KB; Jumping Pull-ups
8
Private
5:30am CrossFit All Level...
124 Reps
9
Ashleigh
Burgess
5:30pm CrossFit All Level...
96 Reps
10
maria
cutler
9:00am CrossFit All Level...
77 Reps
single unders
11
Lucia
Mendez
9:00am CrossFit All Level...
50 Reps
12
Talia
Sanchez Ni ...
6:30pm CrossFit All Level...
0 Reps
I have no idea 🤨
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