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Components
Metcon
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
High Life - 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):
29 (18/11)
Workout
High Life
WOD - FBCF
Metcon (4 Rounds for reps)
Rx+/Rx
1 min. Assault Bike
1 min. SDHP (95/65)(75/45)
4 rounds each
1 min. Double-unders
1 min. Thrusters (95/65)(75/45)
4 rounds each
1 min. MB Weighted Sit-ups (20/14 lb.)
1 min. KB Swings (24/16)(16/12)
4 rounds each
Fitness
1 min. Assault Bike
min. SDHP
4 rounds each
1 min. Speed Steps
1 min. Thrusters
4 rounds each
1 min. Sit-ups
1 min. KB Swings
4 rounds each
WOD - Home Gym
Metcon (4 Rounds for reps)
1 min. 10m Shuttle Runs
1 min. DB SDHP
4 rounds each
1 min. Plate Steps
1 min. DB Thrusters
4 rounds each
1 min. DB Sit-ups
1 min. DB Swings
4 rounds each
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 06, 2020
Male Clients
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
631 Total Reps
2
#Sean
Wieser
4:30pm CrossFit All Level...
521 Total Reps
3
Aaron
Barvitz
4:30pm CrossFit All Level...
277 Total Reps
4
Private
11:00am CrossFit All Leve...
250 Total Reps
5
Jon
Fallon
9:00am CrossFit All Level...
514 Total Reps
6
Brock
Johnson
5:30pm CrossFit All Level...
499 Total Reps
7
Jonny
Baker
5:30am CrossFit All Level...
427 Total Reps
8
Brian
Welty
11:00am CrossFit All Leve...
421 Total Reps
9
Lyman
Anderson
6:30pm CrossFit All Level...
420 Total Reps
10
Phresh
Prince of ...
4:30pm CrossFit All Level...
271 Total Reps
11
Juan
Jose
11:00am CrossFit All Leve...
263 Total Reps
12
Private
5:30am CrossFit All Level...
260 Total Reps
13
John
Iskandar
5:30pm CrossFit All Level...
252 Total Reps
252
14
Ron
Fleming
11:00am CrossFit All Leve...
449 Total Reps
RX W/ Singles
15
Steven
Raisor
11:00am CrossFit All Leve...
359 Total Reps
16
Jacob
Arroyos
6:30pm CrossFit All Level...
326 Total Reps
Singles
17
Chad
Kobold
4:30pm CrossFit All Level...
301 Total Reps
Step-ups instead Double Unders
18
jaime
mendez
6:30pm CrossFit All Level...
269 Total Reps
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
665 Total Reps
subtracted 1 rep from last round...so I don't have the devils fav...
2
Maron
Walker
11:00am CrossFit All Leve...
515 Total Reps
3
Catalina
Johnson
5:30pm CrossFit All Level...
458 Total Reps
4
Lauren
Pew
9:00am CrossFit All Level...
423 Total Reps
5
Annie
Lewis
9:00am CrossFit All Level...
360 Total Reps
6
Private
5:30am CrossFit All Level...
264 Total Reps
7
valerie
anderson
6:30pm CrossFit All Level...
203 Total Reps
8
Private
5:30am CrossFit All Level...
731 Total Reps
9
Olga
Soto
6:30pm CrossFit All Level...
490 Total Reps
10
Isabella
Rosini
6:30pm CrossFit All Level...
440 Total Reps
11
Savanna
Fallon
4:30pm CrossFit All Level...
327 Total Reps
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